The 16 Best Store Bought, Low-Carb Snacks

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When you’re running out door and juggling 20 things a day, sometimes you don’t have time to make a meal. Instead of stopping at the drive through, stock up on these low-carb snack options at the store.

1. Almonds

There are about 7 grams of carbs per quarter cup of raw almonds.

Photo by HealthAliciousNess

2. Meat Sticks (Like Slim Jims)

There’s only 5g of carbs in each of these Slim Jim Snack Sticks.


Slim Jim Original Snack Sticks, 0.28 Ounce, 14 Count, $2.98

3. Sunflower & Pumpkin Seeds

Dry roasted sunflower seeds (without salt) have about 1.9g of carbs per serving. Pumpkin seeds have about 1.1g of carbs per serving.


Now Foods Organic Pumpkin Seeds, 12 Ounce, $6.29

4. Quest Protein Bars

These protein bars have 3g of net carbs per serving.


Quest Nutrition Protein Bar (12 count), $23.20

5. Moon Cheese

High in protein and low in carbs, moon cheese might just be the perfect go-to snack. The Cheddar Moon Cheese has just 1g of carbs while the Gouda and Pepperjack have zero carbs – score!


Moon Cheese: 2oz. pack of 3, $16.40

6. Roasted Seaweed

This Korean seaweed with sesame oil has 2g of carbs per serving.


Annie Chun’s Roasted Seaweed Snacks, Sesame, 0.35 Ounce (Pack of 12), $15.84

7. Hardboiled Eggs

Hardboiled eggs have about 0.4 grams of carbs per serving. At many stores, you can find them boiled and individually wrapped for a quick grab-and-go snack.

Photo by Pseph

8. Packets of Tuna

Tuna has zero carbs. How awesome is that?


StarKist Chunk Light Tuna in Water (Box of 8, 2.6oz Pouches), $14.99

9. Atkins Bars

These Atkins Bars have 4g of net carbs per bar.


Atkins Harvest Trail Dark Chocolate Peanut Butter Bar, 5 Bars (Pack of 2), $20.64

10. Olives To Go

These olives have 1g of carbs per serving.

Olives To Go (Pack of 16 Cups), 19.2 oz, $19.89

11. Jerky

This Jerky mix has 6g of protein and 10g of carbs per serving.


Dick Stevens Jerky Turkey Mix, $6.99

12. Kale Chips

These kale chips have 10g of carbs per serving.


Curt’s Classics Kale Chips, $11.00

13. Freeze Dried Fruit

These dried fruit packs have 9g of carbs per pack.

Kirkland Freeze Dried Fruit, 20 Count, $22.57

14. Sugar-Free Gelatin

Sugar free Jello has zero carbs.


Jell-O Gelatin – Sugar Free Raspberry, $3.91

15. Pork Rinds

There are no carbs in pork rinds.


Utz Pork Rinds Barrel, 18 Ounce, $15.28

16. Hotdogs

Without the bun, beef Frankfurter hotdogs have only 1.7g of carbs per dog. While it’s certainly not the healthiest option, when you’re desperate, you’re desperate.

Photo by Håkan Dahlström

Photo by alanagkelly


These store-bought low carb snacks will keep you away from carby temptation! They also don’t need refrigeration!

The following post contains affiliate links, which means that at no extra cost to you I can make a tiny bit of money to help support this blog. Thank you!

Whether you’re on a road trip, going to work or visiting someone who just doesn’t understand your way of eating, having a low carb snack with you at all times is a pretty good way to avoid hunger-led cheating. I’ve written on the subject of low-prep snacks before, but the difference with the list here is that these items can be bought from the store (so ZERO preparation) and they are also shelf-stable (or maybe bag-stable!).

Meat Sticks (Slim Jims, Jack Links etc) – Easy to find in gas stations and supermarkets – these smoked sausages make a great low carb snack on the go! I even found ones the other day with a stick of cheese, too!
Carbs: 1-8g net per serving – most of the plainer flavor options are around 2g net carbs

Pork rinds – Available in ready-to-eat-bags, these crunchy snacks are fairly high in fat but do not contain any carbs! Often stocked at supermarkets and gas stations. Or you could go all fancy with gourmet Pork Clouds – available in flavors like Rosemary and Sea salt, Cinnamon Ceylon and Habanero!
Carbs: 0g!

Utz Pork Rinds, Original Flavor – Keto Friendly Snack with Zero Carbs per Serving, Light and Airy Chicharrones with the Perfect Amount of Salt, 8 oz. Barrel

Moon Cheese – I have recently discovered this amazing snack! Look out for it in Starbucks or buy an assortment pack from Amazon or read more about them in my 50 Reasons Why It’s Moon Cheese Time article!
Carbs: 0g

Olives – I’ve seen these in little cups (Olives to Go!) and also handy sachets (Mario). Both types offer different varieties of olives and all are pitted, with no brine!
Carbs: 1-3g net per pack

Pearls Olives To Go! 1.2 oz. Large Ripe Pitted Black Olives, 24-CupsMario Camacho Foods Pitted Snack Olives, Natural Sea Salt Green, 1.05 Ounce (Pack of 12)

Jerky – This rich and tasty snack is available in several types of meats and flavorings. Check the carb content – I’ve seen quite a range! Jerky isn’t the cheapest snack but it sure tastes good! Note – it is recommended that you refrigerate the bags after opening. Definitely check out this Zero Sugar Jerky that you can buy from Amazon!
Carbs: 1-8g net carbs per 1oz serving

Nuts – Pecans, walnuts, almonds and macadamias are some of the lowest in carbs (see this table for full details). Depending on the mixture, 100 calorie snack packs of nuts can contain as little as 1-2g net carbs per pack.
Carbs: 1.1 – 8.4g net carbs per 1oz of dry roasted, depending on variety

Atkins – You can buy all kinds of low carb goodies from the Atkins Nutritionals range from pharmacies and the diet section of grocery stores (usually near the protein powder!). Here are three of my favorites: Chocolate Candies (they really are a good substitute for M&Ms and there is also a peanut version!), Strawberry Almond Bar and Chocolate Chip Granola Bar. I usually have at least one of these in my purse at all times!
Carbs: Various, check the nutritional data for each item.

Atkins Endulge Chocolate Candies. Delicious Low Carb, Low Sugar Snack with Rich Chocolate in Bite-Size Pieces. 5 oz per Pack (2 Packs)Atkins Endulge Treat Squares Milk Chocolate Caramel — 6 ozAtkins Endulge Treats, Peanut Butter Cups, 0g Sugar, 2g Net Carbs, 6-Ounce, 5 Count

Seeds – Sunflower seeds and pumpkin seeds (also known as pepitas) are the most readily available. As usual, check the carb count but a very filling serving of ¼ cup is great for a snack – and often can be found in convenience stores too.
Carbs: Pumpkin seeds approx. 1g net carbs, Sunflower seeds approx. 3-4g net carbs per ¼ cup serving.

Roasted Seaweed Snacks – As well as being readily available in Asian supermarkets – many big grocery stores stock them too! They also come in a variety of flavors! The wasabi style from Annie Chun’s is one of my favorites!
Carbs: 2g net per pack

Quest Nutrition Protein Bars – These are available in some amazing flavors! Sold at The Vitamin Shoppe, diet sections of some supermarkets, and I’ve even seen them in Bed, Bath & Beyond! They are REALLY filling and I love getting a big variety pack and picking out my favorites!
Carbs: 3-7g net carbs per bar, depending on flavor

Kale Chips – Not the cheapest option when it comes to low carb snacks – but they are fast becoming popular and available in a lot of flavors from different brands in supermarkets, often in the gluten-free aisle. Or of course you can buy them (like everything!) from Amazon! I also a recipe for Homemade Kale Chips with Parmesan.
Carbs: Always check nutritional data before buying as there is quite a range here. Average is about 7g net carbs per serving.

Freeze Dried Fruit – I haven’t mentioned many sweet snacks in this collection – and unsweetened freeze dried fruit is definitely trickier to find in stores. Luckily there are fabulous online stores like LC Foods that sell handy snack packs like this amazing Chocolate Chip Raspberry Snack Pack!
Carbs: Various. Snack pack mentioned above contains 4g net carbs.

You might like to check out my review of four brands of zero carb Parmesan Crisps!

Update – here are two new additions!

Epic Bars – Chicken, beef, bison, venison, bacon – this company takes meat snacks to a whole new level! Try the variety pack from Amazon.

Fiber One Chocolate Brownies – Available in six flavors, and they’re 5g net carbs each. Widely available in grocery stores!

Did I include your favorite low carb store-bought snack? Do you have anything to add to this list? Let me know in the comments!

If you’d like to find new snack RECIPES, please go to my Low Carb Snacks page for a full list of recipes on this site!

12 Store Bought Low Carb Snacks #lowcarb #lowcarbsnacks

Check out my Low Carb Snacks Recipes Ebook!

If you need more snack ideas, check out my book! Over 70 delicious sweet and savory recipes – all low carb, sugar free, and gluten free!

Check out my Low Carb Starter Pack Ebook!

Are you just beginning your low carb journey? Check out my starter pack of printables!

Looking for some quick store-bought keto snack ideas? Why not grab some keto snacks at Walmart, or any of the other major grocery stores. Here is my list of the best low-carb snacks to buy and keep on hand.

Keto Snack Ideas at Walmart

The keto diet is easier with a bit of planning and preparation. Having a keto-friendly snack on hand can help you fight the temptation of sugary snacks — and make it easier for you to stick to a ketogenic diet plan.

Here are 23 healthy snack ideas that you can find at Walmart. These snack ideas can help you stay full, and stick to your ketogenic diet.

I’ve been able to find most, if all, of these items in my local stores. I provided links so you can find the items online — but some of the items are only available to purchase in store. You probably don’t want to buy those avocados online, haha!

1. Beef Jerky

Beef jerky is a high-protein snack that you can find in just about any grocery or convenience store. Be sure to read the nutrition facts on the back of the package — some brands can contain a lot of sugar.

Walmart’s Great Value Beef Jerky has 5 grams of carbs per serving — which is not that bad compared to some other brands!

Net carbs: 5 grams carb per serving

Find it online: Great Value Beef Jerky, Original, 10 oz

Or on Amazon: No sugar beef jerky

2. String Cheese

Here’s another snack that’s easy to pack and take with you on-the-go. They’re a great source of protein and calcium, and individually wrapped for convenience

Net carbs: 0 grams carbs per serving.

Find it online: Great Value Mozzarella String Cheese Sticks

3. Ready Made Salad

Grab one of these ready-made Marketside Cobb Salad with Turkey and Bacon salads for a quick and easy keto lunch. Walmart has a bunch of these refrigerated salads that you can choose from. Some have more carbs than others, so check the label.

Net carbs: 4 net carbs per serving

Find it online: Marketside Cobb Salad with Turkey & Bacon

4. Guacamole

There are lots of different ways that you can enjoy guacamole as a tasty keto snack. Spread it on some deli turkey slices and roll them up, dip some celery or cucumber slices in guacamole, or use it dress a taco salad.

Net carbs: 1 net carb per serving

Find it online: Wholly Guacamole Minis Classic Mild

5. Chicken Breast

Cooked chicken breast, plain and simple. Mix it with some mayo and veggies for a delicious chicken salad lunch.

Net carbs: 0 carbs per serving

Find it online: Tyson Premium Chunk White Chicken Breast

6. Veggies and Dip

Try a Marketside snack pack with baby carrots, broccoli florets, cheddar cheese, almonds, and ranch dip.

Net carbs: 10 grams net carbs — if you eat the carrots. If you wanted to reduce carbs, you could skip them. But, do note that there are no added sugars in the ranch dressing.

Find it online: Marketside Veggies & Cheese with Almonds & Ranch Dip, 6 oz

A spoonful of peanut butter makes a great snack, and is satisfying enough to tide you over until dinner. Look for a natural peanut with no added sugar, salt or hydrogenated oils.

If you want to learn more about peanut butter on the keto diet, check out this post: Is Peanut Butter Keto Friendly?

Net carbs: 4 net carbs per serving

Find it online: Crazy Richard’s Creamy Peanut Butter

Or on Amazon: no sugar peanut butter

8. Seaweed Snacks

Seaweed snacks, made from toasted nori, are a great salty, low-carb snack. Seaweed is packed with good-for-you vitamins, like B12, and rich in minerals, like iodine, that are important to your health.

Net Carbs: 1 gram of carbs per serving

Find it online: Ocean’s Halo Seaweed Snacks

9. Laughing Cow Cheese

Enjoy these cheese wedges by themselves, or eat them rolled up with lunch meat, spread on celery, or with other crunchy veggies.

Net carbs: 1 carb per serving

Find them online: Laughing Cow Cheese

10. Pickles

Pickles are a great salty, crunchy snack. Try these individual packs to enjoy pickles anywhere.

Net Carbs: 1 gram per serving

Find them online: Mt. Olive Pickle Pak Kosher Dill Petites

11. Blackberries

Yes, you can eat fruit on the keto diet! Choose fruit like blackberries, blueberries, and raspberries if you are looking for fruits with the lowest carbs.

Net Carbs: 3 net carbs per 1/2 cup serving

Find them online: Organic Fresh Blackberries, 6 oz

12. Avocado

A half of an avocado makes a great filling snack, especially if you sprinkle some Everything Bagel Seasoning on top.

Net Carbs: 2 grams net carbs per half an avocado

Find them online: Avocados, 4-5 ct bag

13. Pork Rinds

Pork rinds are a love-em or hate-em type of snack, do you know what I mean? But one of the most recommended brands of pork rinds is Utz, which you can find at Walmart.

Net Carbs: 0 carbs per serving

Find them online: Utz Pork Rinds

And on Amazon: Pork Rinds

14. Pizza Snack Bites

If you have a microwave, you can enjoy these Pizza Bites for a delicious keto snack. The pizza crust is made from chicken breast and parmesan cheese, topped with delicious pizza sauce, all-natural uncured bacon and mozzarella cheese.

Net Carbs: 3 net carbs per serving

Find them online: Real Good Cheese Pizza Snack Bites, 8.5 oz Box, 8 Count

15. Mozzarella and Prosciutto Snack

In the deli section, look for these mozzarella and prosciutto snack roll-ups from Fiorucci. There are a few varieties, including pepperoni and salami, too. They are a good source of protein, and the perfect on-the-go snack!

Net Carbs: 1 net carb per serving

Find them online: Fiorucci 1.5 oz. Prosciutto & Mozzarella Panino

16. Pepperoni and Cheese Snack Pack

This ready-made snack pack features a trio of pepperoni, mozzarella cheese and olives. If you are looking for a keto snack, this combo has 13 grams of protein and has no nitrates or nitrites added.

Net Carbs: 0 net carbs

Find it online: Great Value Dry Cured Pepperoni, Mozzarella Cheese & Olives, 3 oz

17. Quest Chips

Quest products can be a little pricey, that’s true, but they are a great replacement for regular BBQ potato chips with 21g of protein per bag.

Net Carbs: 2 net carbs per serving, depending on the flavor

Find them online: Quest Protein Chips, BBQ, 21g Protein, 12 Ct

18. Quest Bars

People love the Chocolate Chip Cookie Dough flavor Quest Bar because it combines a chewy cookie dough texture with the satisfying chunks of chocolate you expect from cookie dough.

Net Carbs: 4 net carbs per serving, depending on the flavor

Find them online: Quest Protein Bar, Chocolate Chip Cookie Dough, 21g Protein, 4 Ct

And on Amazon: Quest bars variety pack

19. Sugar-Free Jello

If you’re looking for a super-convenient, fruit-flavored, snack, try sugar-free Jello. Only 10 calories per serving.

Net Carbs: 0

Find them online: Jell-O Ready To Eat Strawberry Sugar Free Gelatin

20. Olives

An easy, tasty snack in individually packaged to-go cups. Great for busy days, or to add to a salad.

Net Carbs: 0 grams carbs per serving

Find them online: Musco Family Olive Co. Pearls Kalamata Pitted Greek Olives

21. Hard-boiled Eggs

The original keto snack. These boiled, peeled, and ready to go. Eat them for breakfast, a snack, and use them in Keto Egg Salad.

If you prefer to make your own hard-boiled eggs, check out my recipe for easy-to-peel Instant Pot Boiled Eggs.

Net carbs: 0 carbs per serving

Find them online: Great Value, Hard Boiled Eggs, 6 Count

22. Almonds

Almonds are a great keto snack. They’re so tasty, it’s easy to eat more than one serving without really thinking about it. That’s why these single-serving packs are such a great idea for snacking.

Net Carbs: 3 grams net carbs per serving

Find them online: Blue Diamond Almonds, Lightly Salted, 1.5 oz bags

23. Pecans

Pecan halves make a naturally sweet and flavorful snack. Toast them a bit in the oven, and they are even better. Eat them as is, add them to a salad, or a keto granola or trail mix.

Net Carbs: 1 gram net carbs per serving

Find them online: Pecan Halves

Best Keto Grocery Items

If you need some other tips for keto-friendly grocery items, check out my list of the 9+ Best Keto Salad Dressings to Buy. You may also find this roundup of the 11+ Best Keto Desserts to Buy helpful!

Olives, Olive Oil and Keto: Things to Know

The ketogenic diet recommends keeping fruit intake to a minimum.

Most fruits are not allowed for consumption because they’re high in carbohydrates which goes against the dietary standards of keto. But, there are a select few fruits that are keto-approved, contain plenty of micronutrients, and can be consumed plentifully.

One of these fruits is olives.

In this article, you’ll learn exactly why olives are so good for you and how you can incorporate them into your keto lifestyle.

Specifically, we’ll explore:

  • What are olives?
  • What is extra virgin olive oil?
  • Olives and olive oil nutrition facts
  • Why olives are a great source of fat on keto
  • Health benefits of olives and olive oil

What are Olives?

Olives are a small fruit that grows on olive trees.

They’re from a group of fruit called drupes and are related to cherries, mangos, pistachios, almonds, and peaches. Olives have been cultivated by humans for 1000s of years and can be cured in different solutions to give them different tastes.

But not all olives have the same nutrient value!

Many olives are soaked in a solution that contains lye and water to soften them. While this is a relatively fast process, it usually removes most of the nutrients in the fruit. Conversely, other olives are cured in brine water which takes a longer period of time but maintains a strong nutrient profile and a richer flavor.

The most nutrient-dense olives we recommend are from organic brands as they’re most likely treated with a brine solution instead of lye.

What is Extra Virgin Olive Oil?

Extra virgin olive oil (EVOO) is a great addition to any ketogenic diet.

The “extra virgin” label refers to the amount of acidity of the oil and the extent of how much processing is used to extract it.

EVOO is 100% not chemically processed or heated. It’s extracted directly from the olives by pressing or spinning them once they’re mashed into a paste. The highest quality extra virgin olive oils are the most nutrient-dense, lower in acidity and rancidity, and also has the strongest flavor.

Note: Extra virgin olive oil has a low smoke point and will break down when it’s heated too high, breaking down nutrients and causing a strange flavor. If you’re cooking with high heats, consider using an oil with a higher smoking point such as avocado oil.

Excellent Source of Vitamins and Essential Minerals

Olives are extremely high in vitamin E and antioxidants.

Research shows that they are great for heart health and may help protect against some cancers as well as osteoporosis. The healthy fats in olives are commonly extracted to produce extra virgin olive oil, which is considered a staple in the ketogenic diet.

Olives Nutrition Facts

  • Serving size – 100g (approx. 10 olives)
  • Calories – 115
  • Protein – 0.8 g
  • Carbs – 6 g
  • Fiber – 3 g
  • Fat – 11 g

The fat content is approximately 75% oleic acid, a monounsaturated fatty acid. These type of fats have several health benefits including decreased inflammation and a decreased risk of heart disease.

Only 5% of an olive is made up of carbs – which consists mostly of fiber – making it the perfect snack for the everyday keto-er.

In addition to olives healthy fat content, they’re also extremely nutrient-dense. They are a great source of:

  • Vitamin E – a powerful antioxidant
  • Iron – crucial for the transport of oxygen in red blood cells
  • Copper – essential mineral that is often lacking in traditional standard American diets
  • Calcium – vital for bone, muscle, and nerve function
  • Sodium – critical for people on low-carb diets to maintain healthy electrolyte levels

Olive Oil Nutrition Facts

  • Serving size – 15g (1 tbsp)
  • Calories – 119
  • Protein – 0 g
  • Carbs – 0 g
  • Fiber – 0 g
  • Fat – 14 g

Olive oil contains no carbohydrates or protein. Since all of it’s calories come from fat – mostly monounsaturated – it’s a great addition to your ketogenic diet.

Olives are a Great Source of Fats on Keto

Olives are the perfect addition to your ketogenic diet plan.

They can be eaten by alongside low-carb dishes like salads, dips, or even by themselves as a snack. While a typical serving size is small enough for it to be considered “zero carbs” – if you’re going to consume large amounts – try to measure how much you eat since it does contain a very small amount.

Olive Oil is Equally as Beneficial

Olive oil is perfectly acceptable and even encouraged on the ketogenic diet. It has all of the same benefits as olives but in a liquid form.

Sprinkle it on your salad, create a chimichurri sauce for your steak, or add it on top of an avocado for a healthy fat source to aid your ketogenic diet.

Benefits of Olives and Olive Oil Consumption on Keto

Not only are olives a great source of healthy fat, but they also come with various healing properties. These benefits include:

  • Contain lots of antioxidants – Dietary antioxidants have been shown to reduce the risk of chronic diseases such as cancer, heart disease, and can even help fight against bacteria.
  • Improve heart health – The oleic acid in olives have been associated with improved heart health and may protect LDL-cholesterol from oxidation.
  • Improve bone health – Studies have shown that olive oil can prevent bone loss and osteoporosis in animal trials, but more human trials are needed.
  • High in healthy monounsaturated fats – Monounsaturated fats help reduce inflammation and benefits to genes linked to cancer, this fatty acid is abundant in olives which provide powerful healing properties.
  • Anti-inflammation – Olives contain oleuropein, the primary antioxidant in olives which has anti-inflammatory properties and may protect your cells from damage.
  • Contains antibacterial properties – The bacteria Helicobacter pylori can cause stomach ulcers or worse, cancer. Studies have shown that people who consumed 30g of EVOO daily eliminated Helicobacter pylori infection in up to 40% of people in a two-week timespan.

A Staple in Every Successful Keto Diet Plan

Olives and olive oil can be a ketogenic dieter’s best friend.

Whether you’re looking for a quick snack, tasty addition to your salad, or want to bring out the flavor in your steak – using olives can make just about any meal tastier and healthier.

Between the profound anti-inflammation properties, the healthy fat content, and nutrient-density, there’s no reason not to incorporate olives into your ketogenic diet plan!

22 Ketogenic Foods to Use Fat For Fuel

A ketogenic diet is a low-carb, moderate-protein and high-fat nutrition plan. This article addresses some of the best ketogenic foods to eat so you can get into ketosis and use fat for fuel.

Following a ketogenic diet has been effectively shown to improve cardiovascular health, regulate the endocrine system, stabilize blood glucose levels, support weight loss, improve insulin sensitivity in people with type-2 diabetes and even treat neurological dysfunction (8, 9).

Additionally, a ketogenic diet can improve your energy, cognitive acceleration and overall daily performance. Most people feel their best when in a state of mild-ketosis. One of the big challenges, is that most people have been raised on higher carb comfort foods. So rather than focusing on what foods you will miss, shift your energy to all the great foods you can enjoy. Here are 22 ketogenic foods that you will LOVE!

1. Lemons & Limes:

Most citrus fruits are packed with sugar. Lemons and limes however offer you the pleasure of a low-glycemic fruit to enjoy regularly and are rich in anti-inflammatory nutrients like citric acid, vitamin C and bioflavonoids. (1)

Citric acid helps stabilize blood sugar levels and combat the inflammatory effects of sugar while also serving as an alkalizing agent for the body. Lemons and limes are great ketogenic foods as they have trace amounts of sugar and buffer the blood sugar impact of anything you are consuming with them.

Lemons and limes are some of the best foods you can use daily to help detoxify the gastrointestinal tract because of their natural antiseptic properties. Add a fresh squeeze of lemon or lime to your water throughout the day and use in many food preparations such as meat marinades and dressings.

2. Herbs:

Herbs are great ketogenic foods that pack some of the most powerful antioxidants. Bitter herbs like ginger, turmeric, and parsley stimulate digestive function by improving gut health. They support enzyme and bile secretion from the liver as well as the gallbladder. Consequently, food transit time increases, fats are better digested, and detoxification pathways are provided a boost. (2).

Carminative herbs like garlic and ginger add a pungent aroma to meals which is important for stimulating the flow of gastric juices in the stomach. Their natural oils increase bile flow so consider adding crushed garlic to your high fat meals and enjoy the smells circulating the kitchen. They are also high in vitamins A, polyphenols, amino acids and phytosterols. (3)

Other herbs like dried rosemary, sweet basil and oregano contain polyphenols that enhance organic acid synthesis by improving the gut flora (4). Organic acids are key to maintain bowel health and aid in nutrient absorption. These herbs destroy harmful bacteria and provide antioxidant, anti-viral and anti-fungal benefits to help you maintain a strong immune system (5).

3. Unsweetened Coffee and Tea:

You can continue drinking your regular coffee and tea when on a ketogenic diet but ditch the added processed sugars and milk. Creamers, artificial sweeteners and conventional dairy products produce inflammatory stress that destroys your gut health and causes damage to all organs in the body.

When consumed properly, coffee and tea are extremely beneficial to improving energy, gut health and brain function. Coffee and tea are no-carb beverages that contain caffeine to give your metabolism a kick. I always add XCT oil, grass-fed butter, stevia and cinnamon with my coffee for a creamy sweet fat burning coffee that tastes great!

Coffee contains chlorogenic acid that produces anti-inflammatory responses in the body and lowers blood sugar levels making it one of the great ketogenic foods. Herbal teas provide various benefits from stimulating bile flow for a healthy liver to increasing detoxification processes. (58) You can also try bone broth coffee for a great tasting, high protein coffee flavored beverage.

4. Low-Carb Vegetables:

Increased vegetable intake is directly associated with a lower risk of chronic disease largely because of the polyphenols they contain (6). Low-carb vegetables are a great source of vitamins, minerals, fiber and an assortment of antioxidants. This would include spinach, cucumbers, celery, parsley, cilantro, watercress, bok choy, etc.

Cruciferous vegetables like broccoli, brussel sprouts, cabbage, kale and cauliflower are lower in total net carbs and are extremely powerful at protecting cells against oxidative stress and tissue damage (7). Avoid starchy vegetables like white and sweet potato and substitute zucchini noodles into pasta dishes for a ketogenic approved “zoodle.”

Another very low-carb vegetable source that is full of nutrients but often forgotten is sprouts. Look to get broccoli, kale or alfalfa sprouts into your diet each day for glutathione boosting agents, enzymes and other phytonutrients. These low carb veggies are great ketogenic foods to eat for fiber and micronutrients.

5. Nuts and Seeds:

Some of the best ketogenic foods you can consume are nuts and seeds. Walnuts, almonds, macadamia nuts, pumpkin and chia seeds are low-carb, are high in omega fatty acids and can fuel your energy during the day.

Nuts and seeds are concentrated with powerful plant compounds that combat inflammation in the body and boost immune health. Choosing the right variety of nuts and seeds is key considering some varieties such as peanuts contribute to inflammation.

When consumed in moderation, the high fiber content of nuts and seeds can curb your appetite helping you to avoid excess calorie intake. The healthy fats and antioxidants in nuts is credited with providing the anti-inflammatory activities responsible for regulating lipid concentrations, preventing against depression, Alzheimer’s disease and other cognitive disorders (59).

6. Avocados:

Avocados are one of the classic ketogenic foods because they are packed with healthy fats, fiber, vitamins and minerals and only tip the scale with a net carb count of 2 grams (22).

Clinical studies support that the abundance of nutrients and antioxidants in a single serving of avocado promote healthy aging and weight management (25). Avocados are rich in potassium and magnesium shown to improve muscle strength and athletic endurance in individuals on a low-carb diet (24).

Nutrients often work synergistically in nature. For this reason, when the monounsaturated fats in avocados are paired with foods containing lycopene and beta-carotene they can actually increase the absorption of these antioxidants into the body. Monounsaturated fats also significantly decrease cholesterol and triglyceride levels (23). Avocados are one of the amazing ketogenic foods I eat every day!

7. Berries:

Although many fruits should be limited to maintain ketosis in the body, a small handful of berries can provide major anti-inflammatory benefits. These are not technically ketogenic foods but due to their low-glycemic impact and nutrient density I included them in this ketogenic foods list.

Given 3.5 ounces of each fruit, the net carb count for blackberries is only 5 grams followed by raspberries and strawberries at 6 grams while blueberries weigh in at 12 grams net carbs (26, 27, 28, 29).

Berries are one of the richest sources of phenolic compounds including anthocyanins, flavonoids, and tannins. These compounds reduce the risk of cardiovascular diseases, produce anti-carcinogenic activities, and exhibit anti-inflammatory responses preventing tissue damage that results from complications of diabetes (30, 31).

8. Eggs:

Eggs are one of the most wholesome ketogenic foods that can be enjoyed on this fat burning diet. Eggs are an excellent source of protein, contain only 1 gram of carbs in single egg and can improve satiety (38).

Despite its bad reputation, consuming the egg yolk is a key part of receiving all the great health benefits eggs have to offer. The egg yolk is concentrated with essential nutrients like folate, B12, zinc and choline. It is also rich in the fat burning compound conjugated linoleic acid (CLA) and the powerful and hard to get fat soluble vitamins A, D, E and K2.

Research actually shows that eating the whole egg significantly improves lipid profiles compared to individuals who only consumed the protein rich egg white. It can also alleviate symptoms of metabolic syndrome by improving insulin resistance and supporting weight loss. (39, 40)

Be sure to choose organic fed free-range eggs from a local farmer for the highest quality egg. This is one of the best ketogenic foods to eat due to its healthy fats and micronutrients.

9. Meat and Poultry:

Consuming organic, 100% grass-fed beef and pasture-raised poultry is a must when eating a ketogenic diet. This will limit the toxins, hormones and harmful agents that can accumulate in conventionally raised meat.

Grass-fed meat and pasture-raised poultry contain omega-3 fatty acids that support brain function, heart health and can help control blood sugar levels that can lead to better weight management. CLAs (conjugated linoleic acids) support your immune system, regulate cardiovascular function and boost metabolic function. (42)

This staple food group is also an excellent source of B vitamins, zinc and the trace element selenium which exhibits powerful antioxidant function and is linked to a reduction in inflammatory diseases (41). Meat and poultry are some of the best foods to eat on a ketogenic diet. A great place to find healthy meat is through US Wellness Meats here

10. Fish:

Supplementing the ketogenic diet with fish is a great way to optimize your omega-3 fatty acid intake. Wild caught fish like salmon, mackerel and sardines protect cardiovascular function, provide antioxidant protection to boost cellular health and inhibit neurological degeneration. (43)

Consumption of EPA and DHA in fish three times per week has been found to be a major predictor of better weight management because of improved insulin resistance (44). Furthermore, consuming at least 2 servings of fish per week is associated with a decrease in various types of chronic disease including cancer and Alzheimer disease (45, 46). It is also wise to use a high quality fish oil supplement to add more anti-inflammatory fish oils to your diet.

11. Seaweed:

Seaweed is a nutritional powerhouse that combats inflammation, repairs oxidative damage and prevents against inflammatory diseases like cancer.

Seaweed is rich in vitamins B6 and C, and trace minerals such as phosphorus, potassium, zinc, iron, magnesium and iodine. Such nutrients support the immune system, reduce blood pressure, help curb cravings, and balances hormones (56).

Seaweed also contains essential fatty acids like EPA, amino acids, and other bioactive agents that provide a wide array of human health benefits. These compounds are helpful to reducing inflammation in the body and improves healthy aging and longevity. (57)

Sea Snax offers a seaweed treat that you can easily snack on to incorporate incredibly dense nutrients into a ketogenic diet.

12. Grass-Fed Butter/Ghee and Cream:

When it comes to dairy, choosing products that are full-fat instead of low-fat or fat-free is preferred. Butter, ghee and cream from grass-fed cows is not only more nutritious, but people who consume full-fat dairy products have a reduced likelihood of being overweight or obese (19).

These foods contain vitamins A, D, E and K, essential fatty acids like omega-3s and CLAs. These nutrients are anti-inflammatory, balance insulin levels, increase metabolism, support digestive health and gives detoxification pathways a jumpstart so that you can burn fat more efficiently. (20, 21)

One of the benefits of consuming ghee (clarified butter), is that it contains no lactose or casein making it a suitable food for individuals with milk intolerances. Grass-fed butter/ghee or cream are some of the best foods to eat on a ketogenic diet.

13. Coconut Milk & Coconut Milk Yogurt:

Non-dairy coconut milk and yogurt made from coconut milk are an excellent source of healthy fats. They contain medium-chain triglycerides that boost metabolism, energize the brain and help balance hormones which can influence your satiety and mood over an extended period of time (10).

In addition, the high fat content of coconut based milk and yogurt exhibit a paradoxical relationship with risks factors for heart disease. Intake of these foods protect against the formation of plaque in arteries and is associated with the reduced occurrence of heart attack and stroke (53).

Organic full-fat coconut milk is a great option to include into smoothies, stews, and use in ketogenic desserts. So Delicious provides a cultured coconut milk yogurt that is the perfect yogurt alternative for individuals with intolerances to dairy. Coconut milk and coconut yogurt are some of the best foods to eat on a ketogenic diet.

14. Dark Chocolate and Cocoa Powder:

You may have thought that chocolate would be off limits when in fact 1 ounce of chocolate made with 100% cacao powder contains only 3 grams of net carbs. Dark chocolate is rich in anti-oxidant compounds and key minerals such as magnesium.

Unrefined cacao powder contains the highest concentration of flavanols and is often marketed as a super food because of its antioxidant effects. Cocoa powder helps support nitric oxide metabolism in the blood improving heart and brain function resulting in increased circulation and reduced oxidative stress (18).

So go ahead and indulge in a little dark chocolate in your day along with the other staple foods you should be eating on a ketogenic diet.

15. Cheese:

When consumed in moderation, cheese is one of the perfect ketogenic foods as long as you don’t have an intolerance to dairy protein. Organic cheese from grass-fed animals contains CLAs that drive metabolism, help burn fat and enhance immunity (51).

Choosing the healthiest products like raw cheese also aids in healthier digestion. The milk’s natural enzymes are preserved which breaks down lactose and increases the availability of nutrients like calcium and protein into the body.

Although cheese is a source of saturated fats, studies actually correlate increased cheese consumption in high-fat, low-carb diets with healthier cholesterol levels and may decrease the risk for cardiovascular problems (52). This is why I love using grass-fed cheese as one of my key ketogenic foods.

16. Plain Greek Yogurt and Cottage Cheese:

Fermented milk in Greek yogurt contains a host of beneficial bacteria that promote gut health and overall wellness. Both yogurt and cottage cheese without added sweeteners stabilize blood sugar and insulin levels and contain protein which helps control appetite and improve energy (47, 48).

Avoid adding high-glycemic sweeteners to either food and 5 ounces of both plain Greek yogurt and cottage cheese will have about 5 grams of carbs. Cottage cheese packs the stronger protein punch with 18 grams compared to 11 grams of protein in the yogurt (49, 50). Because these are higher in protein and lower in fat they are not technically ketogenic foods and you must be careful not to over consume these. As with any dairy, choose yogurt and cottage cheese sourced from grass-fed cows for maximum nutrition.

17. Coconut Oil:

Coconut oil contains a combination of medium-chain triglycerides (MCTs) and long-chain fatty acids that make it one of the ideal ketogenic foods. Lauric acid is the dominating fatty acid most concentrated in unrefined coconut oil. Coconut oil provides many benefits including the ability to regulate blood sugar and hormone levels, boost thyroid function, fuel the human body’s metabolic demands and provide healing support to cells, tissue and organs. (11, 12)

In one 12 week study, obese individuals who daily supplemented coconut oil into their diets had a decrease in abdominal fat (13). Virgin coconut oil contains the greatest concentration of MCTs and does not contribute to fat deposits unlike long-chain fatty acids.

Adding coconut oil to your diet is an inexpensive and safe way to burn fat and boost brain function. You can use coconut oil in cooking, baking and add it to smoothies and hot beverages.

18. MCT Oil:

MCT oil is one of the classic ketogenic foods. Although made from coconut oil, it is not the same as coconut oil, but instead contains 100% medium-chain triglycerides. Consumption of MCT oil supports the body in maintaining ketosis while consuming proteins and carbohydrates.

Unlike long-chain fatty acids, MCTs decrease the caloric load of fats to less than 70%. It provides an efficient energy supply because of its rapid conversion into ketone bodies and exhibits brain protective benefits. (10)

MCT oil serves as the perfect substitute for your heavy creamers in coffee and tea and can be used abundantly in cooking practices. I personally use and recommend Keto Brain here which I use as one of my foundational ketogenic foods.

19. Olive Oil:

Olive oil is another good fat that the ketogenic diet is built upon. For good reason this flavorful fat has long been a staple of the Mediterranean diet and Spanish cuisine. Its concentration of the monounsaturated fat, oleic acid, is linked to a reduction in cardiovascular disease including related stroke and death rates (14).

Using unrefined extra virgin olive oil contains the greatest concentration of antioxidants because many plant compounds are destroyed during heating processes. Olive oil contains vitamin E that helps scavenge free radicals and supports healthy blood flow and blood sugar signaling (15, 16).

Olive oil is best to use as a salad dressing. I enjoy making a dressing with olive oil, lemon or lime and herbs. It is not the best oil to cook with as it has a low smoke point and cooking at high temperatures will damage the fats, the vitamin E and polyphenols.

20. Olives:

Most of the carbohydrates in olives is in the form of fiber which means you can consume about 7 olives for a count of 1 gram net carbs (32).

Olives contain hydroxytyrosol and oleuropein which give olive oil its pungent taste and aroma. These polyphenols have a high absorption rate (up to 60%) and are made easily available to the human body (33).

Oleuropein has been shown to produce numerous anti-oxidant, anti-inflammatory, anti-cancer, anti-viral and anti-bacterial benefits. Olive consumption increases glutathione production in the cardiovascular system and helps to prevent cancer cell growth throughout the body. (34, 33) Olives and olive oil are great foods to eat on a ketogenic diet. I like the pitted Kalamata olives here

21. Coconut Flour, Flakes & Butter:

Coconut flakes, flour and butter are all good sources of healthy fat and fiber and are foundational ketogenic foods. Considered a functional food, unsweetened coconut flakes help improve lipid levels by reducing triglyceride and LDL levels (54).

Furthermore, the high dietary fiber from coconut flakes, coconut flour and coconut butter has been shown to lower the risk for diabetes by decreasing blood glucose levels and preventing against intestinal cancers (55).

Easily incorporate coconut flakes into your diet by adding them to trail mix, ketogenic desserts, smoothies, or using as an alternative to bread crumbs in coating poultry. Try this brand of coconut flakes by Lets Do Organics for coconut flakes with no added sweeteners or preservatives. Nutiva makes a great coconut butter that they call coconut manna here

I like Bob’s Red Mill’s coconut flour here and we have a number of tasty coconut flour baking recipes here. Coconut flour, flakes and butter are some of the best foods to eat on a ketogenic diet.

22. Shirataki Noodles:

Shirataki noodles are made from the fermentable dietary fiber glucomannan that are fantastic ketogenic foods. Glucomannan can hold up to 50 times its weight in water alone making 1 serving of shirataki noodles 1 gram net carb.

Studies suggests that individuals who consume 2 to 4 grams of these noodles daily are more likely to lose weight by increasing satiety and improving gut motility. Evidence shows that glucomannan reduces the glycemic load of foods and supports healthy cholesterol levels. (35)

Individuals with type-2 diabetes have especially found to have major health benefits from the consumption of this compound in foods like shirataki noodles. Although glucose levels elevated following a meal with glucomannan, studies show that insulin levels in type-2 diabetics is not significantly impacted. (36, 37) I use these shiratki noodles on a regular basis. This is one of the best foods to eat on a ketogenic diet.

Navigating the Ketogenic Diet

Using the foods above in conjunction with a ketogenic diet will be one of the most powerful strategies for improving your health. This dietary approach aims to stabilize blood sugar and promote the body to burn fats as a primary energy source.

Implementing this lifestyle is fairly simple but can be overwhelming when you are just starting out. That is why I have created the Navigating the Ketogenic Diet Online course to guide you through the process. This program provides lifetime access to a grocery list, recipes, meal plans, and extensive e-guides filled with information to optimize your health using this dietary strategy. To find out more, click on the banner below.

Sources for this Article Include:

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3. Alzweiri M, Alrawashdeh IM, and Bardaweel SK. The Development and Application of Novel IR and NMR-Based Model for the Evaluation of Carminative Effect of Artemisia Judaica L. Essential Oil. Int J Anal Chem. 2014; 2014:627038. PMCID: 4295144
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5. Sienkiewicz M, Wasiela M, and Glowacka A. The antibacterial activity of oregano essential oil (Origanum heracleoticum L.) against clinical strains of Escherichia coli and Pseudomonas aeruginosa. Med Dosw Mikrobiol. 2012; 64(4): 297-307. PMID: 23484421
6. Huang Z, et al. Total phenolics and antioxidant capacity of indigenous vegetables in the southeast United States: Alabama Collaboration for Cardiovascular Equality Project. Int J Food Sci Nutr. 2009 Mar; 60(2): 100-8. PMID: 17886092
7. Zhang X, Shu X-O, Xiang Y-B, et al. Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality.The American Journal of Clinical Nutrition. 2011; 94(1):240-246. PMCID: 3127519
8. Mavropoulos JC, Yancy WS, Hepburn J, Westman EC. The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: A pilot study.Nutrition & Metabolism. 2005; 2:35. PMCID: 1334192
10. Page KA, Williamson A, Yu N, et al. Medium-Chain Fatty Acids Improve Cognitive Function in Intensively Treated Type 1 Diabetic Patients and Support In Vitro Synaptic Transmission During Acute Hypoglycemia.Diabetes. 2009; 58(5):1237-1244. PMCID: 2671041
11. Kochikuzhyil BM, Devi K, Fattepur SR. Effect of saturated fatty acid-rich dietary vegetable oils on lipid profile, antioxidant enzymes and glucose tolerance in diabetic rats.Indian Journal of Pharmacology. 2010; 42(3):142-145. PMCID: 2937313
13. Assuncao, et al. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009 Jul; 44(7): 593-601. PMID: 19437058
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15. Ruano J, et al. Phenolic content of virgin olive oil improves ischemic reactive hyperemia in hypercholesterolesterolemic patients. J Am Coll Cardiol. 2005 Nov; 46(10): 1864-8. PMID: 16286173
16. Goulas V, et al. Phytochemicals in olive-leaf extracts and their antiproliferative activity against cancer and endothelial cells. Mol Nutr Food Res. 2009 May; 53(5): 600-8. PMID: 19194970
17. SELF Nutrition Data: Baking chocolate, unsweetened, squares
18. Hollenberg NK, and Fisher NDL. Is It the Dark in Dark Chocoloate? Circulation. 2007; 116: 2360-2362.
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22. SELF Nutrition Data: Avocados, raw, all commercial varieties
24. Phinney SD. Ketogenic diets and physical performance.Nutrition & Metabolism. 2004; 1:2. PMCID: 524027
25. Dreher ML, Davenport AJ. Hass Avocado Composition and Potential Health Effects.Critical Reviews in Food Science and Nutrition. 2013; 53(7):738-750. PMCID: 3664913
26. SELF Nutrition Data: Blackberries, raw
27. SELF Nutrition Data: Blueberries, raw
28. SELF Nutrition Data: Raspberries, raw
29. SELF Nutrition Data: Strawberries, raw
30. Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J. Bioactive Compounds and Antioxidant Activity in Different Types of Berries. Battino M, ed.International Journal of Molecular Sciences. 2015; 16(10):24673-24706. PMCID: 4632771
31. Ibrahim DS, Abd El-Maksoud MAE. Effect of strawberry (Fragaria ×ananassa) leaf extract on diabetic nephropathy in rats.International Journal of Experimental Pathology. 2015; 96(2):87-93. PMCID: 4459800
32. SELF Nutrition Data: Olives, ripe, canned (small-extra large)
33. Omar SH. Oleuropein in Olive and its Pharmacological Effects.Scientia Pharmaceutica. 2010; 78(2):133-154. PMCID: 3002804
34. Manna C, et al. Oleuropein prevents oxidative myocardial injury induced by ischemia and reperfusion. J Nutr Biochem. 2004 Aug; 15(8): 461-6. PMID: 15302080
36. Vuksan V, et al. Konjac-mannan (glucomannan) improves glycemia and other associated risk factors for coronary heart disease in type 2 diabetes. A Randomized controlled metabolic trial. Diabetes Care. 1999 Jun; 22(6): 913-9. PMID: 10372241
37. Yu K, et al. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Asia Pac J Clin Nutr. 2014; 23(2): 210-8. PMID: 24901089
38. SELF Nutrition Data: Egg, whole, raw, fresh
39. Blesso CN, et al. Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a great extent than yolk-free egg substitute in individuals with metabolic syndrome. Metabolism. 2013 Mar; 62(3): 400-10. PMID: 23021013
40. Ratliff J, et al. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutr Res. 2010 Feb; 30(2): 96-103. PMID: 20226994
42. Apolinar, LM, et al. Role of prenatal undernutrition in the expression of serotonin, dopamine and leptin receptors in adult mice: Implications of food intake. Mol Med Rep. 2014 Feb; 9(2): 407-412. PMCID: 24337628
44. Ramel A, et al. Beneficial effects of long-chain n-3 fatty acids included in an energy-restricted diet on insulin resistance in overweight and obese European young adults. Diabetologia. 2008 Jul; 51(7): 1261-8. PMID: 18491071
46. Virtanen JK, Mozaffarian D, Chiuve SE, Rimm EB. Fish consumption and risk of major chronic disease in men.The American journal of clinical nutrition. 2008; 88(6):1618-1625. PMCID: 2613199
48. Baglieri AM, et al. The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics. Appetite. 2015 Jul; 90: 136-43. PMID: 25772196
49. SELF Nutrition Data: Greek Style Yogurt
50. SELF Nutrition Data: Cheese, cottage, creamed, large or small curd
52. Thorning TK, et al. Diets with high-fat cheese, high-fat meat, or carbohydrate on cardiovascular risk markers in overweight postmenopausal women: a randomized crossover trial. Am J Clin Nutr. 2015 Sep; 102(3): 573-81. PMID: 26178720
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54. Trinidad TP, et al. The cholesterol-lowering effect of coconut flakes and ketogenic foods in humans with moderately raised serum cholesterol. J Med Food. 2004; 7(2): 136-40. PMID: 15298758
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Olives are a savory snack that can be enjoyed on their own or as a tasty addition to meals. They’re also used to garnish drinks, like the ever-popular martini. They make a perfect topping for pizza, appetizers and salads.

In fact, fresh Kalamata olives and homemade olive oil dressing is a great way to bring your salad up a notch. Keep reading for a great Keto Greek Salad recipe which you’ll find later in this article.

Did you know that the olive is actually a stone fruit related to the peach? Olives can be purchased whole, pitted, or sliced. They may be green, purple or black in color.

Olive oil is a popular fat source that is derived from the olive. In fact, it’s one of the healthiest oils on the planet!

Not only are olives low in carbs, but they’re also high in healthy fats that support heart health. Additionally, they’re an excellent source of Vitamin E and contain powerful antioxidants that can help prevent cancer.

You may also be interested to discover that the oleic acid naturally occurring in olives has the power to keep blood sugar levels stable, which assists weight loss.

What’s more, this special fatty acid is also great for the health of your skin and hair. Later in this article, you’ll find DIY instructions on how to make your own all-natural moisturizing facial cleanser using olive oil.

Are Olives Keto Friendly?

Olives offer a good supply of heart-healthy fats which is the main reason why they make a perfect snack for those following Keto.

With a keto diet, it is recommended that 75% of your calories come from healthy fat, 20% from protein and only 5% carbohydrates. Olives are one of the best plant-based sources of fat out there, making them a perfect Keto snack to take with you to work or the gym.

The sodium content in olives may also prevent the dehydrating effects of the Keto flu by helping your body restore water balance.

How Many Carbs are in Olives?

A 100 gram serving of olives contains 3.1 grams of net carbs. There is only 1 gram of carbs in 6 pitted Kalamata olives. If you’re following a strict low carb diet, you can stretch this amount further by slicing the olives before adding them to your dishes. You’ll still get that great olive flavor, but you’ll consume fewer carbs.

How Many Calories are in Olives?

A 100 gram serving of olives contains 115 calories. There are only 35 calories in 6 pitted Kalamata olives. Most of the calories in olives come from the healthy fats they contain. If you’re following a calorie-reduction plan, adding sliced olives rather than whole ones to your dishes will allow you to get away with using less of them, which will help you to consume fewer calories.

Nutrition Facts

Serving size: 3.5 ounces (100 grams) of ripe, canned olives

Calories 115

Total Fat 10.7 grams

Saturated fat 1.42 grams

Polyunsaturated fat 0.91 grams

Monounsaturated fat 7.89 grams

Sodium 735 milligrams

Total Carbohydrate 6.3 grams

Dietary fiber 3.2 grams

Sugar 0 grams

Protein 0.8 grams

Health Benefits

Vital Nutrients

Olives are a good source of the following vitamins and minerals:

  • Vitamin E – Prevents heart disease, supports immune function, prevents inflammation, promotes eye health, and lowers cancer risk factors.
  • Iron – Supports gastrointestinal processes and the immune system.
  • Copper – An essential mineral often lacking in the Western diet that is associated with a lower risk of heart disease.
  • Calcium – Assists bone, muscle, and nerve function.


Olives are high in antioxidants, such as oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin. These powerful plant compounds have been shown to prevent liver damage, regulate blood fats, and reduce inflammation. Additionally, they may also lower blood pressure and lower your risk of developing heart disease.

Promotes Heart Health

The fats contained in olives, which make up olive oil, are good for you. Of the fat contained in olives, about 74% is oleic acid, which is a monounsaturated fatty acid. Oleic acid is linked with improved heart health and cholesterol levels as it is known to prevent the oxidation of LDL cholesterol. Additionally, studies show that olives and olive oil may also reduce blood pressure which supports overall heart health.

Disease Prevention

Olives are naturally very high in antioxidants and Vitamin E, which helps slow the aging process of the body. Aside from being beneficial to heart health, studies show that olives may also protect against osteoporosis and cancer. In fact, test-tube studies show that the antioxidants in olives disrupt the life cycle of cancer cells in the breast, colon, and stomach.

The Mediterranean region, where olives are commonly consumed in large amounts as a staple food source, reported lower rates of cancer and other chronic diseases than Western countries. It is believed that this is due to the high antioxidant and oleic acid content of olives.

Improves Bone Health

Certain plant compounds found in olives and olive oil have been shown to prevent bone loss in animal studies. Furthermore, the rates of osteoporosis are significantly lower in Mediterranean regions than in the rest of Europe and olives are thought to be the reason.

Side Effects

Olives are generally safe in normal food amounts. Some olives contain low levels of heavy metals boron, sulphur, tin and lithium which are not healthy if eaten in large quantities.

Most olives are high in sodium since they’re packaged in brine or saltwater and should be avoided if you suffer from hypertension or high blood pressure.

Black olives may contain high amounts of acrylamide as a result of processing. Acrylamide is linked to an increased risk of cancer in some studies, although more research is needed.

Keto Greek Salad Recipe

Salad Ingredients:

  • 1 Romaine lettuce heart, washed, dried and chopped
  • ½ cup cherry tomatoes
  • ¼ red onion, thinly sliced
  • ½ cup Kalamata olives, pitted,
  • ¼ cup Feta cheese, crumbled

Low Carb Greek Dressing Ingredients:

  • 1 teaspoon balsamic vinegar
  • 1 teaspoon Greek spice
  • 2 tablespoons olive oil
  • Salt and pepper, to taste
  • Lemon wedge


  1. In a small bowl, mix dressing ingredients until well-combined.
  2. In a large salad bowl, toss all salad vegetables with dressing so that everything is well-incorporated.
  3. Top with crumbled Feta cheese.
  4. Season with salt and pepper to taste, garnish with lemon wedge and serve.

DIY Olive Oil Facial Cleanser

Commercial skincare products can contain ingredients that can be harmful to your health. Olive oil is an effective facial cleanser. Use olive oil on its own or combine it with other essential oils, like lavender, rose and ylang-ylang. Not only will you have a clean face, but you’ll also reap the hydrating benefits of olive oil, so there’s no need to follow up with any moisturizer.

You will need:

  • Half a cup of extra virgin olive oil poured into a sterilized glass spray bottle.
  • Add a few drops of lavender, ylang-ylang, and/or rose essential oils. Shake well.


  1. Spray oil mixture on face and massage onto face and neck with a clean wipe or makeup remover pad. Use daily in place of a cleanser.
  2. Rinse well with cool water and pat dry.

Related Questions:
Are Olives Good for Weight Loss?

Olives can aid weight loss because they’re a great source of dietary fiber and healthy fats, which keeps the stomach full and prevents unnecessary overeating. The fat in olives is the healthy monounsaturated type, which has been found to reduce the risk of atherosclerosis and raise “the good” HDL cholesterol. They’re also rich in vitamin E, polyphenols and flavonoids that have anti-inflammatory properties and reduce lipids (fat in the blood).

Are Olives Oil Good for the Skin and Hair?

The fatty acids and antioxidants in olives have the power to nourish and hydrate both the skin and hair. Vitamin E protects the skin from sun damage from UV rays to prevent wrinkles and other signs of aging.

The oleic acid in olives is also great for your hair. It helps prevent frizz, split ends and dandruff, while helping you to grow thicker, stronger hair.

Are Black Olives Safe?

When olives are immature, they are green in color. When they ripen, they turn purple. Other types remain green even when fully ripe. However, no olives that are naturally black.

Black olives contain a substance called ferrous gluconate, also known as E579, an iron-rich additive that causes them to turn black. But be wary black olives as they contain levels of acrylamide that been linked to an increased risk of cancer.

Currently, the USDA is looking into different sterilization methods in thermal processing to reduce acrylamide levels in black olives.

With that being said, black olives are not as good for you as green or purple olives. However, they do contain some iron, while green or purple olives do not contain significant amounts of iron.

The ketogenic diet is known for balancing your blood sugar and busting cravings and midday energy slumps.

Still, it’s nice to have the option of a few healthy snacks that fall into the low-carb, keto category for busy days when you have to skip lunch or after a tough workout.

Take the quiz below to find your keto snack match!

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The Ready-to-Eat Healthy Keto Snack List

Meal prepping is one of the best ways to set yourself up for success — but we all know life gets busy.

Here’s a comprehensive list of the best keto snacks you can purchase already made.

Remember — these aren’t meals, and over-snacking can lead to stalls in weight loss.

#1 Beef Jerky

Make sure the brand you choose is no- or very low-carb with very few added ingredients. Be wary of anything with added sugars, as that will kick up the carb content. Bonus points for grass-fed and pastured meat, which has a higher nutrient density and is better for the environment. These Chomp sticks are delicious and nutritious.

#2 String Cheese

Make sure it’s the full-fat version without added carbs or other fillers.

#3 Nuts or Nut Butters and Seeds

Remember some nuts are fairly high in carbs (like peanuts, cashews, and pistachios). Stay away from any nut butters that have added polyunsaturated oils or “vegetable oils.”

Choose nuts higher in fat, such as almonds, pecans, or macadamia nuts, and seeds high in omega-3s like flaxseed and chia.

Perfect Keto Nut Butter is a great keto snack. Its high-fat, zero-sugar added blend is perfect for a spoonful on its own or added to a low-carb smoothie.

If you’re interested in how nuts can affect you on a ketogenic diet, check out our Full Guide to Nuts on the Ketogenic Diet.

#4 Stevia Sweetened Dark Chocolate

If your dark chocolate is not sweetened with stevia or monk fruit, make sure it’s at least 80% cocoa content or higher. Otherwise, the carbs can add up quickly. Here’s a low-carb friendly chocolate.

#5 Seaweed Snacks

Check for added ingredients that contribute extra carbs. Also make sure there aren’t added flavors or massive amounts of toxic oils. Seaweed snacks are perfect as a crunchy snack or added to soups and salads. Here is a recommended brand for seaweed snacks.

#6 Laughing Cow Cheese Wheels

Choose the full-fat versions. Try to get real cheese if you can, but these wheels will work in a pinch when you need convenience.

#7 Cacao Nibs

Not to be confused with chocolate chips, cacao nibs are more like eating the cacao bean right off the tree. In fact, they’re just that ⁠– crush cacao beans, which offer all of the flavor and fewer carbs than chocolate chips. With about 1 carb per 1 teaspoon, you might want to replace chocolate with these rich, satisfying snacks.Here are Terrasoul cacao nibs we like.

#8 Avocados

Avocados are a great choice because they’re a whole food and very easy to eat “as is.” Just add a little salt and pepper and you’re golden. Maybe even add a little olive oil and sea salt in that perfect hole in the middle.

#9 Sardines

Not only do sardines provide a healthy dose of fat and other nutrients, they’re also zero carb. Sardines are highly recommended by keto gurus Dom D’Agostino and Tim Ferriss. Wild Planet is the brand they recommend.

#10 Pork Rinds

Use as a crunchy no-carb alternative to crackers or chips. Keep in mind that many pork rinds are low-quality and fried with nasty oils, but not these Pork Clouds!

#11 Pepperoni Slices

Since pepperoni is highly processed, limit your intake and try to find organic and hormone-free versions when possible. That said, a few slices taste great paired with a high-fat cheese and dill pickle slices (make sure they’re sugar-free).

#12 Keto Coffee

You don’t have to give up coffee on keto, but you should drink your coffee black (with no added sugars) or only with full-fat cream or MCT oil powder. Try these unflavored, chocolate, and vanilla MCT oil powders. For true Keto Coffee, try this recipe.

#13 Kale Chips

When buying kale chips, make sure they have no added sugars. Or, you can make them yourself using coconut oil, lard, or ghee. Rhythm is a great brand.

#14 Perfect Keto Bars

You no longer have to worry about which protein bars will kick you out of ketosis. These keto bars are doctor-tested and approved to keep your blood sugar steady and keep you full for hours. Plus, they come in four delicious flavors so you’ll never get bored.

#15 Other Low-Carb Bars

If you’re out of Perfect Keto Bars, make sure to choose bars that are high in protein and healthy fats with 3 grams of net carbs or fewer, and free from added sugars, sugar alcohols, chemicals, gluten, dairy, soy, or corn.

#16 Sugar-Free Jello or Popsicles

Everyone wants to splurge every now and then. If you find yourself craving a sweet treat like Jello or Popsicles, look for brands with no added sugar and fewer additives like food coloring. This Jello isn’t too bad. Limit these for special occasions, as most of them contain sucralose and provide no added health benefit.

#17 Macadamia Nuts

One of the most keto-friendly nuts, macadamia nuts are packed with good fats and essential nutrients. But be careful as they can be super easy to overeat. Find raw macadamia nuts here in easy-to-travel mini packs.

#18 Cherry Tomatoes

Don’t overdo cherry tomatoes as the carbs can pile up. However, a handful makes a great grab-and-go snack. You can also mix them with shaved parmesan and basil for a tasty salad.

#19 Olives

Olives make a great snack right out of the olive bar (if you can find one). Just make sure they haven’t been mixed in any oils other than olive oil.

#20 MCT Oil Powder

Mix MCT oil powder in any drink — hot or cold — and you have a keto-friendly beverage (if there are no carbs to start). It works in coffee, tea, iced tea, and pre-workout drinks by adding some MCT fats to your day.

Homemade Healthy Keto Snack List

As we said, homemade keto snacks are the best choice. Opt for homemade over anything packaged as much as possible. The following keto snacks take a bit of effort, but they will take your keto game to the next level. These ideas are also great if you have a little extra time to prep or are looking for keto snacks to make for an event or party.

#1 Veggie Sticks

Slice your favorite keto-friendly veggies (zucchini and yellow squash are both excellent options) and store in the fridge so they’re easy to grab and go. You can dip these in homemade guacamole or eat with full-fat cheeses.

#2 Bacon

Cook some bacon ahead of time to have for snacks on the go. If you can, opt for organic or pasture-raised pork, and always shoot for nitrate-free, uncured bacon.

#3 Grass-Fed Beef

Meat is a satisfying and delicious snack that will help you nail your protein and fat macros. Make some patties or homemade meatballs for easy-to-grab snacks that will fill you up fast. Don’t worry about eating “too much” meat — it won’t kick you out ketosis.

#4 Fat Bombs

Fat bombs are like candy … only more satisfying and way better for you. Try Macadamia Nut Fat Bombs, Peaches & Cream Fat Bombs, Mocha Fat Bombs, or Anti-Inflammatory MCT Fat Bombs. Store in the freezer right after making, then keep them in a travel cooler until ready to eat.

#5 Cheese Dips or Fondues

It’s easy to go overboard with cheese, but there’s nothing better than a good keto cheese dip or fondue. Enjoy with keto-friendly veggies or crackers.

#6 Pizza or Taco Rolls

Use baked full-fat cheese as the “wrap” and fill with pizza or taco meat and spices, like these breakfast tacos.

#7 Keto Chips

There are plenty of ways to make keto chip substitutes, from radishes to kale to cheese. Make your own keto chips from cheddar cheese. Bake in a dish until crispy, then cut into chip-sized triangles. Or, try these.

#8 Low-Carb Finger Food Sandwiches

Sandwiches aren’t totally forbidden on a keto diet. Just use something grain-free as the “bread” — think cheese, lettuce, spinach, or hormone-free deli meat. Or, you can try one of these keto-friendly bread recipes.

#9 Cold-Cut Meats and Cheese

Simply roll healthy lunch meat around a full-fat cheese. This works well for a quick snack or party appetizer.

#10 Deviled or Hard-Boiled Eggs

Packed with protein and nutrients, eggs are nature’s ready-made snack. Cut them in half and sprinkle salt and everything bagel seasoning or whip up a batch of your favorite deviled eggs.

#11 Cauliflower Crust Pizza Bites or Calzones

If you haven’t tried a cauliflower crust yet, it’s time. Prep these ahead of time and keep them in the fridge for emergencies.

#12 Flaxseed Crackers

Make a batch of these super filling crackers to eat with cheese, cream cheese, or just grab a few for the road. Packed with nutrient-dense seeds and spices, you’ll fulfill all your cravings without the carbs of normal crackers.

#13 Keto Fries

You can make fries out of any low-carb veggies. Try whipping up these Celeriac Everything Keto Fries and reheat when you’re feeling like a quick, salty snack.

#14 Superfood Meatballs

Everyone loves a good meatball. Luckily, these are always quick to prepare and save for a healthy, meaty snack on the go.

#15 Bacon-Wrapped Anything

This is a popular idea for parties. You can wrap bacon around mozzarella sticks, jalapeno poppers, veggies, or beef. Try bacon-wrapped asparagus with this Keto Power Breakfast recipe.

#16 Lettuce Wraps

Wrap your favorite meat and low-carb spices in some lettuce leaves like in these Curry Chicken Lettuce Wraps.

#17 Keto Paté

Make a quick spreadable paste with meat and cream cheese to put on veggies or keto-friendly crackers. For a fancy-looking party dish, try this Smoked Salmon Paté with Cucumber.

#18 Buffalo Bites

Easy to make and keep in the fridge, these buffalo bites are the perfect option for a quick and delicious keto-friendly snack.

#19 Bone Broth

Sip on anti-inflammatory bone broth when you want something low-calorie and comforting. Add fresh herbs, salt, and pepper for extra nutrients and flavor.

#20 Berry “Ice Cream”

Berries are some of the only fruits on your keto “yes” list. They’re lower in sugar than most other fruits and are packed with beneficial antioxidants. For a simple “ice cream,” blend your favorite frozen berries with coconut cream or heavy cream to form a healthy keto-friendly ice cream in just minutes.

#21 Cauliflower Ice Cream

Who knew ice cream could be good for you? Grab a scoop of this Superfood Nice Cream for a quick dose of fats and nutrients to keep you going throughout the day. And with zero added sugar, you won’t have to worry about a crash.

#22 Homemade Popsicles

When you feel like something cool and refreshing, you can’t go wrong with these Mint Chip Popsicles with Micro Greens. Bonus: You’ll get micronutrients and fat to keep you going.

#23 Keto Frappuccino

A filling frappuccino with all the healthy fat and none of the sugar? Yes, please. Check out this recipe for a quick and easy drink you’ll love first thing in the morning or after a hard workout.

#24 Keto Smoothie

Yes, smoothies can be keto. You just have to replace all the high-carb fruit with healthy fats. Try these keto smoothie options for a filling snack that will truly fuel your day: Acai Almond Butter Smoothie. Micronutrient Greens Matcha Smoothie, or Chocolate Sea Salt Smoothie.

#25 Chocolate Mousse

Mix heavy cream with some cocoa powder and a little vanilla for an easy keto mousse. Add some low-carb sweetener, like monk fruit or stevia, if needed. Here’s an easy nutrient-dense version: Perfect Keto Chocolate Mousse.

#26 Keto Cookies

Yes, you can have cookies when doing keto. For a sweet treat, try these chewy chocolate chip cookies or tasty lemon cashew cookies.

Not All Keto Snacks Are Created Healthy

“Low-carb” doesn’t always mean keto-approved.

Many low-carb snacks (like Atkins products, and even some paleo products) will quickly kick you out of ketosis if you aren’t careful. This is because many of these so-called “healthy low-carb” snacks are loaded with unnecessary ingredients that could spike your blood sugar.

Remember, the ketogenic diet is a very low-carb diet. Here’s a reminder of the macronutrient distribution:

Try to stick to whole food-based snacks as much as possible — preferably homemade. That said, this guide provides a lot of quick and easy ideas for those times when cooking at home is not possible.

And remember, food is supposed to go bad.

Preservatives and fake ingredients have not been in the human diet until the last hundred years or so and we are not well equipped to handle them. The body’s response is usually to create inflammation in response to food-like ingredients that it deems as “foreign.”

The best ways to choose healthy foods?

  • Stick to foods that have less than 5 ingredients.
  • Stick to the outside circle of the grocery store.

Make Sure Your Keto Snacks Are High in Good Fats

The best way to stay full and keep your energy high on a ketogenic diet is to make sure you’re getting enough of the right fats.

When you cut carbs, you have to replace them with something, which is why fat is your friend. And snacks like fat bombs, meat, cheese, and olives are great choices to help you feel full for hours and get fill your fat quota for the day.

The Do’s and Don’ts of Snacking on Keto

There are a few do’s and don’ts to keep in mind when snacking on the keto diet.


  • Get caught off guard! Use this snack list so you don’t find yourself unprepared and accidentally order a bagel.
  • Think that eating pre-packaged pork rinds or protein bars with fake ingredients is high-quality keto — these types of foods are OK for emergency situations and splurges, but not for everyday eating.


  • Take the time to prep high-quality snacks for yourself and reap the rewards.
  • Stick to your macros.
  • #TestDontGuess. Not sure if a snack is keto-approved? Test your ketone levels and answer this for yourself.


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The ultimate list of keto snacks to keep you satisfied all day long. More than 85 healthy snack ideas to help you stick to your ketogenic diet.

The ketogenic diet is not that hard. I repeat, the ketogenic diet is NOT that hard. Really, believe me…I’ve been doing it for years now.

But that doesn’t mean it doesn’t take some work and some preparation. Okay, I will admit it. Sticking to a keto diet can take a lot of preparation sometimes. And having keto diet snacks on hand at all times can make the difference between sticking with it and succumbing to temptation and kicking yourself out of ketosis.

Therein lies the problem, of course. You can’t just walk in to any store or restaurant and grab yourself some keto snacks. We are making progress on that front, for sure, but we’ve still got a ways to go. While there are a number of decent store-bought options like cheese, nuts, and hard-boiled eggs, there are potential pitfalls everywhere. Like beef jerky, which can often contain a startling amount of sugar and carbs.

But not to worry. There are so many great keto snacks out there, both homemade and store-bought, and I’ve compiled this huge list of recipes and ideas so you never have to go hungry. A wee bit of prep work here and there can put you in good stead to stick to your keto diet, even while out with friends or traveling!

And to make your life easy, I’ve divided these healthy snacks into 3 lists:

Sweet Keto Snacks

Savory Keto Snacks

Store-bought Keto Snacks

I am not going to lie, this list took me a long time to put together. There are over 85 low carb snack ideas here! But you know what? It was time well spent. Because I need these ideas just as much as you do. Snack on, keto friends.

Sweet Keto Snacks

Keto Peanut Butter Granola – who doesn’t love munching on a handful of grain-free granola once in a while?

Low Carb Nutella – I won’t lie, I like to just spoon it from the jar, straight into my mouth!

Keto Snickerdoodle Cookie Truffles – no bake cinnamon cookies!

Keto Chocolate Chip Cookies – the ultimate after school snack!

Peanut Butter and Jam Fat Bombs – one of my childhood favourites, now in a leto-friendly form!

Low Carb Blueberry Scones – Have I ever mentioned that I love scones? These travel well too!

Easy Keto Peanut Butter Cups – best ever peanut butter fat bombs!

Low Carb Chocolate Cake Donuts– donuts count as a snack! Yeah!

Low Carb Chocolate Brownie Bites – little keto brownie balls of happiness.

Keto Caramel Frappuccino – I call it a fat bomb in a glass

Keto Chocolate Coconut Cups – better than Mounds and totally guilt free.

Low Carb Graham Crackers – possibly the most kid-friendly keto snack EVER!

Cinnamon Roll Biscotti – the twice baked nature of these keto cookies means that they last a long time and they travel well.

Peanut Butter Granola Bars – we love no-bake keto treats. Am I right?

Strawberry Cheesecake Popsicles – frozen happiness on a stick

Raspberry Lemonade Smoothies – tastes like summer in a glass.

Dark Chocolate Covered Walnuts – all your antioxidants, right here!

Mexican Hot Chocolate – warms you up and fills you up on a chilly day

Keto Thin Mints – The Girl Scouts go low carb. Who knew?

Apple Cider Donut Bites – they taste like you just went apple picking, without the glucose spike!

Keto Dark Chocolate Almond Bark – I like to call it low carb crack. For a reason!

And a few other sweet treats from keto friends…

Cinnamon Cardamom Fat Bombs from Diet Doctor

Gummy Candies from Step Away From the Carbs

Pistachio Truffles from I Breathe I’m Hungry

Peanut Butter Cheesecake Bites from Hey Keto Mama

Lemon Cheesecake Fat Bombs from Eatwell 101

White Chocolate Raspberry Cups from Perry’s Plate

Cranberry Chocolate Chip Granola Bars

Chocolate Chip Cookie Dough Bites from Swerve Sweetener

Cinnamon Butter Cookies from Keto Size Me

Dark Chocolate Fudgicles from Low Carb Papa

Savory Keto Snacks

Homemade Chicharrones – oh yes, I really did make my own pork rinds. And while it’s time consuming, I guarantee you that these will be the best pork rinds you’ve ever had.

Mini Taco Egg Muffins – cute little taco spiced egg muffins. So good and fun to eat!

Cheesy Garlic Bread Muffins – savory muffins filled with gooey cheese and brushed with garlic butter. Need I say more?

Dill Pickle Egg Salad – a fun flavor twist on traditional egg salad!

Low Carb Spanakopita Hand Pies – using keto mozzarella dough as the crust makes for a fun hand held spinach pie.

Buffalo Chicken Sausage Balls – keto sausage balls. It’s just fun to say.

Low Carb Corn Dog Nuggets – believe it or not, coconut flour can actually taste like cornbread.

Mini Pizza Muffins – kid-friendly bite-sized pizza. Rock on!

Keto Rosemary Parmesan Crackers – hands down my favorite low carb crackers. And they’re nut-free!

Mini Pepper Nachos – who says nachos have to be made with tortilla chips?

Brussels Sprouts Chips – crispy veggie chips!

Savory snack ideas from other low carb and keto bloggers!

Dill Pickle Almonds from A Sweet Life

Pepperoni Pizza Cups from A Spicy Perspective

Pickle Roll Ups from Pip and Ebby

Broccoli Cheddar Bites from Simply Recipes

Keto Mozzarella Sticks from Try Keto With Me

Keto Cheetos from My Oregon Kitchen

Two Ingredient Cheese Crisps from Moscato Mom

Bacon and Cream Cheese Pinwheels from 730 Sage Street

Soft Pretzels from Peace Love and Low Carb

Cheesy Party Crackers from Keto Diet App

Fathead Sausage Rolls from Ditch the Carbs

Salt and Vinegar Zucchini Chips from Sugar-Free Mom

Everything Bagel Fat Bombs from Debbie Makes Low Carb Delicious

Cheesy Bacon Zucchini Skins from Mostly Homemade Mom

Bacon Jalapeno Cheeseball from My Montana Kitchen

Bacon and Guacamole Fat Bombs from Keto Diet Blog

Low Carb Everything Crackers from Low Carb Delish

Cream Cheese Stuffed Peppers from Ditch The Carbs

Garlic Dill Baked Cucumber Chips from Peace Love and Low Carb

Chili Lime Cauliflower “Popcorn” from Foodie with Family

Cheese Pops from Low Carb No Carb

Store-bought Keto Snack Ideas

Pork rinds – Not all pork rinds are created equal, of course. Look for ones without hydrogenated oils and additives.

Cheese sticks – What’s your fancy? Cheddar? Mozzarella? They’ve got cheese sticks and individual servings of all kinds. Also the ones that are already wrapped in salami or prosciutto for you are tasty too!

Cheese crisps – Tons of great brands putting out crispy cheese snacks. We love the ones from Cello Whisps.

Salami – Buy a big stick or some of the little individual cuts.

Keto Bars – Proceed with caution. I have yet to see a keto bar that isn’t made with some sort of fiber syrup and this often spikes blood sugar. I do have some on hand but only for traveling and I only ever eat half of one in a sitting.

Meat sticks – Again, so many great brands out there now, but we really love the ones from Duke’s.

Nui Cookies – formerly Keto Kookies. They are the only pre-packaged cookie I’ve liked thus far. I still only eat one at a time, to keep the carbs down.

Hard boiled eggs – many stores carry them already to go for you!

Seaweed snacks – Again, lots of great brands. They aren’t very filling but they are great when the munchies hit.

Avocado – Just cut it in half and eat it with a spoon! Or buy some pre-made guacamole and eat that with a spoon.

Jerky/Biltong – Be careful here. A lot of jerky has a ridiculous amount of sugar so be a label reader and choose wisely. We love this traditional South African biltong from Ayoba-Yo.

Primal Thin Crackers – thus far, the best keto crackers I’ve tasted. They actually stay crisp!

Nuts – of all kinds. Walnuts, pecans, almonds, oh my! And macadamia nuts are like little fat bombs unto themselves. Cashews are a little on the carby side, though. Thankfully, you can buy nuts almost anywhere.

Nut butters – all you need is a spoon! You can easily make your own sugar-free versions. And you can buy some great ones online these days. This Pecan Pie Butter from Legendary Foods is heavenly!

Sugar-Free chocolate – Lots of great brands these days. I don’t go anywhere without my Lily’s!

Pre-cooked bacon – Some of this stuff is pretty junky, to be honest. But Nature’s Rancher sells little individual packets of their uncured bacon at Whole Foods. It’s a good option in a pinch!

Celery sticks – grab yourself a bottle of ranch dressing for dipping. Or simply spread with some cream cheese.

Cucumber – same deal as the celery sticks.

Snap Peas – these I just eat on their own. They are like candy to me, but at about 5g total carbs per 1/2 cup, they are a lot healthier than candy!

Pumpkin seeds – lots of fun, unique flavors out there from a number of brands.

Smoked salmon – I can eat this straight up, just popping pieces into my mouth. But it’s also great with a little cream cheese and a few capers.

Tuna pouches – there are some good flavors out there, just be sure to read the label for added carbs.

Pickles and Olives – I like them spicy! Other pickled veggies, like green beans and cauliflower, are great too.

Did I miss anything? What are your favorite keto snacks?


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14 Keto Snacks That Burn Fat On-the-Go

If you didn’t already hear all the buzz surrounding going keto, now’s the time to get familiarized with the trend. The ketogenic diet, or keto diet for short, is centered around eating high fat, moderate protein, and super-low-carb foods so that your body begins burning through your fat stores rather than glucose for energy. Essentially, you eat loads of fat from keto diet foods such as cheese, bacon, and coconut oil—and get lean!

Why you should stock up on keto snacks.

However, as easy as it may sound to eat loads of fat, the key to keeping your body in ketosis is to constantly pack your meals with fatty keto foods and stay as far away from carbs as you possibly can, which can get quite demanding—especially if you’re not prepared.

To help you maintain this ethereal fat-burning state, we’ve rounded up 14 keto diet snacks you can grab on-the-go. These eats will keep you satiated with healthy fats and boast no more than five grams of net carbs.


Roth Cheese Snacks

Per 1 snack (21g): 70 calories, 5 g fat (3 g saturated fat), 120 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 5 g protein

Coming in hot with three to-die-for Wisconsin-made cheeses, Roth’s portion-controlled bites are available in Creamy Gouda, Creamy Cheddar, and Creamy Whole Milk Mozzarella. Each sealed cheese contains just 70 calories and five grams of healthy fats from whole milk, making them some of the lowest-carb keto snacks you can buy.


YQ Plain Yogurt

Per 1 container (150 g): 110 calories, 3 g fat (2 g saturated fat), 25 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 17 g protein

While Yoplait is known for its dessert-flavored yogurts—a high-sugar snack that doesn’t make the cut while on keto—its newest addition tops our nutritional charts (and happens to be the perfect keto diet snack). Unlike other dairy yogurts, YQ by Yoplait drastically reduces its carb count by ultra-filtering the milk. This removes 99 percent of the lactose (a type of sugar), so you still get gut-loving probiotics with almost zero carbs.


ChocZero Keto Bark Stone-Ground Milk Chocolate Hazelnut

Per 1 bar (28.4 g): 150 calories, 14 g fat (8 g saturated fat), 10 mg sodium, 11 g carbs (8 g fiber, 1 g sugar), 3 g protein

ChocZero sources its fair-trade cocoa from South America and sweetens the bar with a monk fruit and fiber blend to ensure you’re getting quality chocolate without any of the waist-widening additives. Yup, that means zero added sugars. The hazelnuts also add healthy fats, a satisfying crunch, and a Nutella-esque flavor.


GAEA Kalamata Olive Snack

Per 6 olives (15 g): 35 calories, 3.5 g fat (0.5 g saturated fat), 130 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 1 g protein

Whether you munch on them on their own or pair them with melt-in-your-mouth Havarti, Kalamata olives are one of our go-to keto snacks both on and off the diet. Six plump olives boast just 35 calories and 130 milligrams of sodium, a low count to keep bloating at bay. Most of the fat content in olives is monounsaturated, and more specifically oleic acid, which has been linked to anti-inflammatory and heart-protective benefits.


Athenos Black Olive Hummus

Per 28 g: 60 calories, 4.5 g fat (0 g saturated fat), 170 mg sodium, 4 g carbs (1 g fiber, 0 g sugar), 2 g protein

If you haven’t yet tried your hand at making hummus at home, Atheno’s is the next best thing. The velvety chickpea dip boasts just three net carbs per serving and is blended with black olives and olive oil for an extra dose of fat-burning fats.


Gimme Organic Roasted Seaweed Snacks

Per 1 package (5 g): 25 calories, 2 g fat (0 g saturated fat), 65 mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 1 g protein

While this roasted seaweed snack doesn’t pack in as much fat as many of the other picks on our list, we think it’s worth adding to your keto shopping cart. It’s low in calories, sodium, and has an impressive zero net carbs thanks to the fiber. Plus, the dried sea veggie is filled with fat-soluble vitamins and minerals such as iron, manganese, and copper to maintain overall health.


Wholly Guacamole Minis

Per mini cup (57 g): 100 calories, 9 g fat (1.5 g saturated fat), 200 mg sodium, 5 g carbs (3 g fiber, 0 g sugar), 1 g protein

We truly can’t get enough of avocado, and going keto gives us another good reason to dig into more of the creamy fruit. These portable snack packs are perfect to drop in your purse or tuck into your office drawer for midday munching. And just like olives, the majority of the fat in avos comes from oleic acid.


Dang Coconut Chips

Per 1 oz: 180 calories, 15 g fat (13 g saturated fat), 105 mg sodium, 10 g carbs (5 g fiber, 1 g sugar), 2 g protein

Coconuts are one of the top keto foods because they contain loads of medium-chain triglycerides (MCTs), easily-digestible fats that your liver instantly turns into ketones and burns for energy. Not only that, these coconut chips are a great source of fiber, which will help keep things moving along when you’re not loading your plate with too many carb-laden fruits and veggies.


Mini Babybel Original

Per 1 piece (21 g): 70 calories, 6 g fat (4 g saturated fat), 160 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 5 g protein

Who knew your childhood favorite is also one of our top keto snacks? If you’ve ever wondered (we sure have), Babybel Original is a French version of Dutch Edam cheese. While the fat content is pretty stellar, we can’t say we don’t choose these partly to unwrap the waxy shell.


Royal Hawaiian Sea Salt Macadamias

Per 1 serving (28 g): 200 calories, 21 g fat (3 g saturated fat), 180 mg sodium, 4 g carbs (2 g fiber, 1 g sugar), 2 g protein

While you can’t necessarily indulge in white chocolate macadamia nut cookies on keto, popping a pack of lightly-salted macadamia nuts can help fulfill your dessert cravings. The monounsaturated fats in macadamias have been proven to improve heart health and are brimming with free-radical-fighting flavonoids.


Whisps, Asiago and Pepper Jack Cheese

Per 23 crisps (28 g): 150 calories, 11 g fat (7 g saturated fat), 340 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 12 g protein

We love cheese’s creamy and smooth texture, but when you need a little crunch, it’s Whisps to the rescue! These crispy keto snacks are made with 100 percent real cheese and are baked until they boasts a cracker-like texture and crunch. When you’re avoiding saltines, grab these low-carb thins and use them as a base for other fat-filled toppings such as jerky bits or avocado.


Noosh Keto Almond Butter, Birthday Cake

Per 2 TBSP (19 g): 210 calories, 19 g fat (4.5 g saturated fat), 10 mg sodium, 5 g carbs (3 g fiber, 2 g sugar), 6 g protein

We love peanut butter, but almond butter better fits the nutritional bill when you’ve gone keto. Almonds contain fewer grams of carbs than peanuts, deeming them the perfect keto-friendly snack. This squeezable almond butter packet is not only super for fueling on the fly, it’s also enriched with added MCT and omega-3s. Squeeze some of this pack before bed, as studies show a low-carb, high-protein keto snack can help maintain ketosis while you sleep.


Doctor in the Kitchen Flax Seed Crackers

Per 8 flackers (28 g): 90 calories, 8 g fat (0.5 g saturated fat), 110 mg sodium, 7 g carbs (6 g fiber, 0 g sugar), 4 g protein

Flax seeds are loaded with omega-3s, and these flax-based snacks are no exception. Flax seeds are germinated to boost their nutritional value and then dehydrated at low temperatures to lend them that crunchy cracker-like texture we crave (and miss) on keto. With only one gram of net carbs, you can rest easy munching on this keto snack.


Fat Fit Go Original Tropical Margarita Energy Blend

Per 1 pack (1.15 g): 246 calories, 24 g fat (11 g saturated fat), 35 mg sodium, 4 g carbs (3 g fiber, 1 g sugar), 3 g protein

For an instant energy boost that doesn’t require a trip to the coffee shop, try these travel-friendly nut butter packs. Fat Fit Go is concocted with wholesome ingredients such as coconut, avocado oil, and chia seeds to help you maintain ketosis and satiety. Next, don’t miss our best keto diet groceries to make meal prep a breeze.

Get the New Book!

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

10+ Keto Snacks to Buy at the Grocery Store

You enter the grocery store. Stroll down the aisles. Headphones on, taking in the smells. Stepping to the right to avoid that kid cart surfing while his mom scolds him.

Everything is great!

Until you pass the snack aisle and realize that ALL of your favorites aren’t friendly to your Keto lifestyle.

Noooooo! What are you supposed to do? Make 20 hard-boiled eggs every week to snack on for the rest of forever?

NAY. Not today we say!

With our help and your diligence, you can stay true to your keto diet while satisfying all of those cravings and snack needs.

Here’s a quick look at some of our favorite keto snacks to buy at the grocery store:

  1. Nuts
  2. Sunflower Seeds
  3. Tuna Packets
  4. Olives
  5. Pork Rinds
  6. Chomps Snack Sticks
  7. Hard-Boiled Eggs
  8. Avocados
  9. Unsweetened Greek Yogurt
  10. Bulletproof Coffee
  11. Pickles
  12. Hummus

1. Nuts

As long as you make sure to stick to the lower carb nuts including almonds, macadamias, walnuts, and pecans, nuts are an awesome and filling snack to keep at home and in the office.

Our favorite would have to be macadamia nuts since they are full of high fats — just don’t grab cashews or pistachios since those are full of carbs!

2. Sunflower Seeds

They aren’t necessarily the most filling store-bought snack to grab, but if you’re looking to keep calories down while still getting your salty fix, then sunflower seeds are perfect. With the absurd number of flavors offered, you’ll never get bored, and you can find them pretty much anywhere.

If you aren’t a fan of sunflower seeds, chia, flax, and pumpkin seeds are great alternatives!

3. Tuna Packets

Grab a tuna pack from any grocery store and you are in for a filling, protein-packed snack that will keep you going for hours! 0 carbs. High in protein… Cheap.

And if you want to go all out, mix some tuna with a bit of mayo, some lemon, maybe some celery and cheese… I mean come on! That sounds amazing.

4. Olives

Tasty. Vegan-friendly. Easy to eat on the go… what’s not to like about olives? They are the perfect no prep, no-hassle keto snacks to buy for keto dieters.

And if you’re one of those olive haters, here’s what you gotta do: every time you order greek food, don’t take off the olives. Once you get used to them in combination with other flavors, you’ll be able to eat them by themselves. Trust us on this — many of us were late olive bloomers!

5. Pork Rinds

Oh ya. Pork rinds. Those smelly but oh-so-good snacks that your uncle would breathe in your face as a joke when you were younger. Sure, you may not want to go on a date right after eating these, but they make a wonderful keto snack! If you want to get your crunchy, potato-chip-esque snacking game on, then these are for you. They’re super high in fat and low in carbs, so you’ll be staying diligent and getting full.

6. Chomps Snacks Sticks

Yeah, yeah. We know. Self-promotion. Laaaame.

But why would we not talk about something we’re super proud of? Chomps rule! We spent so much time perfecting them because we wanted to make following diets like keto and living healthier lives easier for ourselves and our friends.

They’re made with 100% grass-fed beef or Free Range, Antibiotic Free Turkey. So not only do they taste great, but they cut out all the additives and everything fake in your normal meat stick.

Whole30? Check. Gluten-Free? Check. Paleo? Check. Keto-friendly? Check.

Each flavor has at least 9 grams of protein to keep you full and has fewer than 100 calories. Try any of our three flavors from stores like Trader Joe’s or order them direct.

You won’t regret it!

7. Hard-Boiled Eggs

We know… we were just giving hard-boiled eggs a hard time (get it?), but in all honesty, they are a pretty awesome and easy keto snack to buy from a store or make at home. Not to mention they are SO cheap for the amount you get!

You can get super creative, too. Keep a bottle of hot sauce at the office or just throw some salt and pepper on top to have a super tasty snack on the go, and lots of stores have different flavored versions ready for you to grab and go!

8. Avocados

Avocados are powerfully filling and really tasty with a bit of salt and pepper. With fiber, potassium, a bunch of vitamins, and only around 2 net carbs per 100 grams, these are a must for any keto diet. PLUS, they make the base for keto guacamole!

9. Unsweetened Greek Yogurt

You need to be careful about what greek yogurt you buy (there are a LOT of brands and a LOT of sugar in a bunch of them), but if you get all-natural, unsweetened yogurt it can definitely be keto-friendly! As you’d expect, greek yogurt is calorie-dense, so if you’re counting just keep an eye on your serving sizes.

Pro tip: Combine your greek yogurt with some nuts or seeds for a nice treat with a little extra calorie and protein punch!

10. Bulletproof Coffee

Is there anything more keto than bulletproof coffee? Probably not. Bulletproof Coffee isn’t super big in some grocery store chains, but if you have a Whole Foods nearby you should be all set!

Bulletproof coffee is typically coffee mixed with some sort of butter or MCT oil (or both).

11. Pickles

We’re pickle fiends at Chomps, and they’re one of our favorite store-bought keto snacks. At almost 0 calories and very low carbs, they are awesome to keep in your home or office fridge. They aren’t super friendly for taking in the car or anything like that, but they are super tasty and filling nonetheless.

Wrap them in cheese or cold cuts for an extra boost!

12. Low-Carb Hummus

While traditional hummus (made with chickpeas) isn’t particularly low in carbs, there are a variety of low-carb alternatives you can make or buy. Of course, you need to be careful about how much you consume (make sure to check the net carbs per serving), but hummus can be a delicious snack to add to your store-bought repertoire.

Dip peppers, carrots, celery, or pork rinds to really get your snacking game on!

BONUS: Other grocery store snacks to keep in mind!

The above is far from a complete list of snacks, but they are some of our favorites! Some other snacks that didn’t quite make the cut are:

  • Cherry tomatoes
  • Pepperoni
  • Beef Jerky
  • Small cheese snacks and sticks
  • Paleo crackers
  • Small protein chips
  • Canned sardines
  • Seaweed snacks
  • Kale chips
  • Lettuce wraps
  • Cold cuts and meats

As long as you keep a close eye on the ingredient list and get things as organic and natural as possible (keep a close eye on jerky and pepperonis), any of these are okay in moderation!

Ta-da! You’ll never go snack-less again. Those are some of our favorite store-bought keto snacks, but there’s obviously so much more you can do with a little at-home effort. Adding in keto-friendly snacks to your meal planning is a great way to combine habits and ensure you stick to your diet and stay on top of your budget.

Remember to always check the labels for the number of carbs and extra ingredients — as long as keeping an eye out you’ll do just fine!

The cravings. They’re here.
You need that salty crunch. And you need it now.
You open the pantry to find…
A heaping bag of potato chips.
Should you cave and break keto?
Not so fast.
You can replace any carb-favorite with a healthy keto friendly snack.
You just have to know what to look for.
Which is why we’ve put together this list of the 37 best keto friendly snacks to buy.
Buy them at the grocery store. Stock them in your pantry. Combine them to make extra-delicious snacks (we’ll show you how).
Just don’t let hunger keep you from healthy living.
Ready to start snacking clean? Great, let’s do it.

Nuts & Seeds

Keto nutrition you can take anywhere? Nuts are your answer – and the staples of keto friendly snacking.
That’s because nuts are:

  • Convenient
  • Affordable
  • Nutritious
  • Delicious

Most nuts have ideal keto macros on their own: 75% fat / 25% protein / 5% carb.
You can snack with almost any nut on keto. Just watch those carb-filled cashews…
You can enjoy nuts raw or roasted and salted for best flavor. You can find nuts on Amazon or featured in our very own Crunchy Cheese Mix.

1) Almonds

Simple and delicious. Almonds are one snack you can’t do keto without.
How it fits: Convenient nutrition that travels well.
For your health: 50% of your daily magnesium needs in just 1 serving. Magnesium regulates 300 bodily processes – everything from blood pressure to sleep.
Best bet: Sprouted or roasted and salted. Watch out for flavored options with added sugar. Buy in bulk from Amazon to save.
Amazon’s Wickedly Prime Sprouted Almonds, Unsalted, 18 Ounce
Combination idea: Eat a handful with snacking cheese.

2) Walnuts

Walnuts are nutrient-dense. And their signature flavor makes for a great pair with other keto friendly snacks.
How it fits: Convenient nutrition to pair with other keto friendly snacks like raspberries and snacking cheeses.
For your health: Protect your heart with Omega-3 and Omega-9 fatty acids
Best bet: Sprouted or raw. Buy in bulk from Amazon to save money.
Amazon Brand – Happy Belly California Walnuts, Halves and Pieces, 40 Ounce
Combination idea: Crumble on top of a snack-sized chicken salad.

3) Pecans

Craving something sweet? But don’t want to blow your diet on a dessert? Reach for these rich nuts.
How it fits: Convenient keto nutrition + satisfy your sweet cravings.
For your health: More antioxidants than any other nut.
Best bet: Sprouted, raw or roasted and salted. Sprouted pecans are hard to find but 100% worth it! You can find them in the Keto Farms Sweet Strawberry Trail Mix.
Or you can try these delicious roasted pecans with sea salt from Amazon:
All Natural Roasted Pecans – Pack of 4 (Sea Salt)
Combination idea: Top them on sardines for a heart-healthy keto friendly snack.

4) Macadamia Nuts

The best nut for keto friendly snacking? It might be macadamias – they’re the fattiest nut – and their rich, buttery taste makes them an irresistible keto snack.
How it fits: Macadamia’s have the highest fat / lowest carb content of any common nut. Use them as convenient fat bombs.
For your health: High in potent antioxidants called flavanoids that protect your cells from environmental damage.
Best bet: Roasted and salted. Many find raw macadamias too bland for snacking. And they can be expensive so try this bulk option on Amazon:
MacFarms Dry Roasted Macadamia Nuts With Sea Salt Fresh From Hawaii 24 Ounce
Combination idea: Mix them with coconut butter and make a keto fat bomb bowl.

5) Pistachios

On keto for weight loss? This could be the nut for you.
How it fits: Your lowest-calorie nut option. Shelled pistachios also take longer to eat which solves a potential problem with nuts… overeating.
For your health: Pistachios are the only nut with lutein and zeaxanthin – the same compounds carrots have to protect your eyes.
Best bet: Roasted and salted. Just watch the carbs, pistachios are the #2 carbiest nut behind cashews.
Combination idea: Crush into a bowl of whipped cream for a pistachio-ice cream like snack.

6) Pumpkin Seeds

With so many nuts options, you can easily forget about seeds. Don’t make this mistake.
These little seeds pack more nutrition than almost anything else on this list.
How it fits: Convenient, portable keto friendly nutrition. Small size – easy to pack while traveling.
For your health: 25% of your daily potassium needs and high in vitamin B2 and folate – 2 hard-to-get nutrients without eating grains.
Best bet: Roasted and salted. Save with this bulk option at Amazon:
Wonderful Pistachios, Roasted and Salted, 32 Ounce Bag
Combination idea: Mix in a bag with almonds and walnuts for a simple keto nut mix.

Nut Butters

Nut butters aren’t as portable as nuts. But their rich taste and velvety texture makes them one of the best keto friendly snacks to buy. And they’re sure to satisfy even your most intense cravings.

7) Almond Butter

Something magical happens when almonds turn to butter. They become even more delicious – and versatile.
How it fits: Keep this essential in your pantry at all times. Eat it out of the jar. Dip your vegetables in it. Spread it on dark chocolate. The possibilities are endless.
For your health: All the great benefits of almonds: ideal keto macros, high in magnesium, and high in antioxidants like Vitamin E.
Best bet: Find jars with just one ingredient: almonds. Or make your own at home with this recipe! It’s easier than you think.
Combination idea: Spoon onto celery and top with chia seeds for a healthy ants on a log.

8) Peanut Butter

The childhood classic isn’t as healthy as almond butter. But for its robust flavor, peanut butter is a solid keto friendly snack to buy.

How it fits: Great out of the jar. Use it to flavor your smoothies.
For your health: Protein-packed with ideal keto macros on its own. Just be careful: peanut butter is high in the Omega-6 acid linoleic acid – the same inflammatory fat found in many vegetable oils. Eat in moderation.
Best bet: Just one ingredient: peanuts. Many store varieties have sugar and hydrogenated oils added. Avoid these.
Combination idea: Mix in a bowl with a few raspberries for a keto friendly PB&J.

9) Coconut Butter

Meet the one keto friendly snack on this list that will change your life. What is it?
Coconut butter – pureed coconut meat. This butter is 90% coconut oil – but also has the sweet goodness of coconut meat. So delicious… hard to believe there is just 1g of sugar per serving.
How it fits: Use it just like almond butter. It’s a snackable keto dessert out of the jar.
For your health: Coconut butter has all the health benefits of coconut oil:

  • Fights inflammation
  • Boosts your immune system
  • Promotes gut health

All with 2g of fiber to keep you full between meals.
Best bet: Any clean, natural option at the store. Artisana organics is the leading brand.
Combination idea: Spread on dark chocolate with almond butter. Even a 100% cacao bar becomes a decadent dessert.


Ever been told fruit is forbidden on keto?
Maybe you thought: “no way I can do this diet without fruit.”
Well don’t worry. They were wrong.
Discover the right fruits for keto… and you can snack on these delicious foods every day.
And you’ll get vital nutrients and antioxidants that can be lacking on a standard ketogenic diet.
We’ll show you how next.

10) Avocados

The only fruit made of fat instead of sugar. It’s a keto superfood. And cut in half – one of the most keto friendly snacks there is.
How it fits: Eat with a spoon for an easy snack. Avocado’s neutral flavor makes them hard to overeat.
For your health: Avocados have twice the potassium as bananas. They’re great to fix electrolyte imbalances on the keto diet.
Best bet: When Ripe. They should be dark in color and yield to gentle pressure.
Combination idea: Cut in half and top with lemon, olive oil, and salt & pepper.

11) Grape Tomatoes

Yes, tomatoes are a fruit. And these succulent, bite-sized fruits make great keto friendly snacks.
How it fits: Keep in your fridge for a ready-to-eat snack. With just 4g of sugar per serving – they’re a guilt-free snack option.
For your health: Rich in lycopene, a powerful antioxidant that protects your cells.
Best bet: Watch sugar and control portions. Limit snacks to 6 tomatoes (~5g of net carbs).
Combination idea: Eat with a handful of mozzarella cheese balls.

12) Olives

All the health benefits of olive oil in a snackable form.
How it fits: Olives are another unique fatty fruit. Keep a jar in your fridge or buy on-the-go options from Amazon.
For your health: High in heart-healthy monounsaturated fats and loaded with antioxidants.
Best bet: Black or green olives – both are just as nutritious.
Combination idea: Pair with salami for an Italian twist on low-carb snacking.

13) Raspberries

Raspberries can be your keto dessert. But they’re more tart than sweet – and relatively low-carb.
How it fits: Ready-to-eat keto snack dessert.
For your health: Highest antioxidant content of any fruit.
Best bet: Portion control.
Combination idea: Mix with whipped cream for a keto snack dessert.

14) Strawberries

Craving something extra sweet? Strawberries are your sweetest option from the list.
How it fits: On hand for a sweet treat.
For your health: One serving has more Vitamin C than an orange – 140% of your daily needs.
Best bet: Watch the carbs. Each serving of strawberries has 8g of net carbs – 33% of a standard keto carb allowance.
Combination idea: Add to your greek yogurt. Here is the Keto Farms Sweet Strawberry Trail Mix added to a full-fat, triple-cream Peak Yogurt (yum!):

15) Blackberries

Meet your lowest carb keto fruit option.
How it fits: On hand in the fridge.
For your health: Most fiber of any fruit. With 8g per serving, this keto snack helps control cravings between meals.
Best bet: Any store variety will do. You can also try wild varieties at your farmer’s market – these will have the lowest sugar.
Combination idea: Add them to cottage cheese.


You can have all the vegetables you want on keto… right?
Not exactly.
Starchy vegetables like potatoes are some of the highest-carb foods that exist.
Even vegetables like carrots, squash and onions can add up in carbs.
But a few vegetables make ultra-nutritious keto snacks. And with a little dip become something special…

16) Celery

Watching calories? At just 15 calories per serving, celery is a great choice.
How it fits: Use it as a low-calorie crunchy snack. Great with dips and spreads like almond butter.
For your health: Celery is rich in Vitamin K which has been shown to lower your risk of heart disease.
Best bet: Any fresh option at the grocery store.
Combination idea: Dipped in peanut butter. Irresistible classic.

17) Cucumber

Missing chips to dip in your guacamole? Cucumbers are your low-carb alternative.
How it fits: Slice them up for your favorite dip. Great for when you’re entertaining guests on a low-carb diet.
For your health: Cucumbers are 95% water. Now you can hydrate and fight the keto flu all while snacking.
Best bet: Any fresh option at the store.
Combination idea: Lose the tortilla chips and dip cucumbers in guacamole.

18) Dill pickles

Craving the salty crunch of potato chips? Reach for the pickle jar instead. You’ll get salty satisfaction at just 1g of net carbs.
How it fits: Snack on pickles out of the jar. Use them when you need a natural electrolyte boost (which you will need starting out on keto).
For your health: Fermenting turns cucumbers into a natural probiotic – great for gut health.
Best bet: Dill pickle jars. Just watch for added sugar.
Combination idea: Add to rolled up meat and cheese for a crunchy keto snack sandwich.

19) Jicama

Meet your keto answer to potatoes. Like potatoes, Jicama is a root vegetable – but with 70% less carbs.
How it fits: Jicama delivers starchy satisfaction at a fraction of the carbs. It’s high in fiber and water and great for weight loss.
For your health: Jicama is high in the fiber inulin, which promotes digestive health.

Best bet: You can find jicama at most grocery stores. Buy the whole root or pre-sliced portions if you can find them.
Combination idea: Cut into super thin slices and bake for 30 minutes at 400°F. Now you have keto tortilla chips.


Meats are your best bet for protein-rich keto friendly snacks. Getting enough protein is vital – every part of your body needs it to function properly. Use these protein-rich snacks to:

  • Curb appetite between meals
  • Maintain lean body muscle
  • Recover after a hard workout or busy day

Remember the keto diet is a high fat, moderate protein diet. And many meats on the list are lean. So try combining them with other fatty foods – like nuts and cheese – to get the right macronutrient ratios.

20) Jerky

Once an unhealthy gas station snack, jerky has made a comeback with many clean options available now. Meat quality has improved and you’ve now got turkey, salmon, and even venison to choose from.
How it fits: High-protein snack on-the-go. Good for post-workout recovery.
For your health: Jerky is high in iron, magnesium, and vitamin B12, all of which support your energy levels.
Best bet: Clean labels and simple ingredients. Jerky is notorious for added sugars and preservatives. Biltong is a great option for clean keto jerky. Try this one from Amazon:
Ayoba-Yo Spicy Biltong on Amazon
Combination idea: Eat with snacking cheeses for an easy on-the-go charcuterie.

21) Deli Meat

Want a protein-rich keto friendly snack in seconds? Head to the deli counter – almost any meat from the grocery store works great.
How it fits: Keep at home for a handy keto meat snack.
For your health: All deli meats are high in protein which helps you burn more calories while maintaining lean muscle.
Best bet: Fattier meats. Italian meats like salami and prosciutto make a better keto snack than lean meats like turkey.
Combination idea: Roll up deli meats & cheese – one of the easiest keto snacks there is.

22) Pork Rinds

Caught on the road without a keto snack? Don’t worry – you can find these crunchy fried pork skins almost anywhere (even gas stations). And they deliver keto nutrition right out of the bag.
How it fits: Get keto macros whenever you’re in a pinch. Use them to satisfy those salty, crunchy cravings.
For your health: Pork rinds have 11g of protein per serving and ZERO carbs. They’re one of the few packaged snacks that won’t impact your blood sugar levels.
Best bet: Rinds fried in rendered pork fat or olive oil – and just a few simple seasonings added. Watch out: many pork rinds are processed with unhealthy vegetable oils and contain added sugars.
Combination idea: Dust rinds with cheddar cheese powder. Voila, keto cheetos.

23) Sardines

The healthiest food on the planet? Keto gurus like Dr. Dominic D’Agostino and Tim Ferriss think so. Sardines are nutrition powerhouses.
How it fits: Canned sardines travel anywhere. Keep them in your bag for a complete keto snack anytime.
For your health: Sardines are loaded with Omega 3s and more vitamins and minerals than we could fit on this page: Selenium, Vitamin D, and Vitamin B-12 just to name a few.
Best bet: Wild caught and packed in extra-virgin olive oil. Wild Planet is our favorite brand:
Wild Planet Wild Sardines in Extra Virgin Olive Oil, Lightly Smoked – 4.4oz Can (Pack of 12)
Combination idea: Put on a bed of greens and top with nuts for a nutritious snack-sized salad.

24) Canned Tuna

Like sardines, tuna is one of most nutrient-rich foods on the planet. And convenient pouches make tuna easy to snack on – and take anywhere.
How it fits: Stock cans or pouches in your pantry. Enjoy a tuna salad snack at home or pack for quality protein on-the-go.
For your health: Rich in manganese, zinc, vitamin C, and selenium – all of which boost your immune system.
Best bet: any quality grocery store brand (look for blue cans/pouches). Wild caught if possible. Tuna is lean (especially packed in water) so try combining it with other fatty foods.
Wild Planet Wild Albacore Tuna with Sea Salt, 100% Pole & Line Caught, 5 oz Can (Pack of 12)
Combination idea: Mix with mayonnaise and celery and wrap in lettuce for a keto tuna salad sandwich.

25) Hard Boiled Eggs

Eggs have almost every single nutrient we need to be healthy. And by hard boiling them, we can snack on this nutritious food anytime.
How it fits: Store in your fridge and enjoy one of the most keto friendly snacks there is.
For your health: Eggs are rich in choline which supports memory and increases focus.
Best bet: Pasture-raised eggs. Just don’t ditch the yolk – that’s where all the fat and nutrients are. And here’s a little secret… there’s no nutritional difference between white and brown eggs.
Combination idea: Don’t you dare! Salt and pepper is all you need (okay and maybe red pepper flakes or Tapatio hot sauce).

26) Smoked Salmon

Salmon as a… snack? With convenient smoked salmon we can enjoy this dinner time-favorite anytime hunger strikes.
How it fits: Salmon is one of the fattiest fishes you’ll find (great for keto). Keep smoked salmon in your fridge for a protein-rich keto snack.
For your health: Nature’s best source of heart-healthy Omega-3s. High in the antioxidant astaxanthin which fights inflammation and promotes healthy skin.
Best bet: No added sugar or preservatives. Try bulk options at Costco to save or Wild Planet pouches for ultimate convenience.
Combination idea: Top with cream cheese and dill for a keto snack twist on the classic breakfast.


The best part of keto? Many would say….
You can have all you want.
High fat, low carb, and moderate protein – cheese hits our macros right out of the bag.
You know cheese is great in recipes. Now let’s see why it makes one of the best keto snacks to buy.

27) Snacking Cheese

How it fits: Keep in the fridge for a keto friendly cheese snack you can take on-the-go.
For your health: Great source of calcium (20% of RDV) to protect your bones.
Best bet: Pre-portioned cheeses like Babybel or Laughing Cow.
Combination Idea: Pair with Italian meats like salami or prosciutto for charcuterie at home.

28) Deli Cheese

The world is your oyster. Almost any deli cheese works great for keto snacking.
How it fits: Convenient cheese to keep in your fridge.
For your health: Cheese is high in butyrate, which boosts your metabolism.
Best bet: Any cheese you fancy. Hard cheeses like cheddar are lowest in carbs (and lactose).
Combination Idea: Bake into cheese crisps.

29) Cottage Cheese

How it fits: Perfect “midnight” keto snack. Protein-rich and great for recovery after a long day.
For your health: Cottage cheese is high-protein – and 80% of it is quality casein protein. Cottage cheese has been proven effective in lean muscle-building.
Best bet: Any quality grocery store option.
Combination Idea: Spice it up with a dash of hot sauce.


When your keto snacks need a fat boost – or a serious flavor boost – turn to these 2 condiments:

30) Guacamole

All the amazing health benefits of avocado in your favorite dip.
How it fits: A nutritious dip for veggies.
For your health: 10g of fiber serving to curb appetite and maintain healthy blood sugar levels.
Best bet: Buy in bulk at the store. Whole Foods is known for their delicious guac. Or – make your own with this recipe.
Combination idea: Add bacon bits for a delicious savory fat bomb.

31) Mayonnaise

Surprised to see this one? Long known for making sandwiches unhealthy, mayonnaise can be a great source of fat – and flavor.
How it fits: Add healthy fats to lean meats like tuna or turkey.
For your health: Mayo can be a great source of heart-healthy Omega-3s if you choose one made with olive or avocado oil.
Best bet: Healthy options made from olive or avocado oil. Primal Foods has a good one you can find at any Whole Foods. Watch for added sugar and unhealthy vegetable oils.
Combination idea: Add to chopped hard boiled eggs for keto egg salad.


Let’s face it… sweet cravings will happen. But before you reach for a glazed donut…
Check out these snack-sized keto dessert options.

32) Dark Chocolate

The Aztecs relied on cacao for health and vitality for thousands of years. It’s a true superfood – as long as you avoid the sugar.
How it fits: When you need an energizing keto dessert snack.
For your health: Cacao is ultra-high in antioxidants – 40x as many as blueberries. It’s also your highest plant-based source of iron, which you need to maintain energy levels.
Best bet: Almost all chocolate contains sugar (cacao is really bitter). Go for 85% cacao and up. Or raw (100%) cacao if you can handle it!
Need a little sweetness? Try this delicious low-sugar Keto Bark from ChocZero on Amazon.
Combination idea: Break up chunks into greek yogurt with berries.

33) Greek Yogurt

How it fits: Easy morning keto snack or dessert. Protein-rich recovery food (15g per serving).
For your health: Natural source of probiotics for gut health.
Best bet: Plain. Even plain yogurt has 4g of sugar per serving. Anything flavored is likely too high in carbs for keto.
Combination idea: Add almond butter and whip it up. Boom, keto snack mousse.

34) Whipped Cream

Your favorite dessert topping makes a great keto snack. Just watch the sugar.
How it fits: Top on berries, chocolate, or eat out of the bowl when you’re craving something sweet.
For your health: Heavy whipping cream is carb-free. It’s great for making keto dessert snacks that won’t spike your blood sugar.
Best bet: Store-bought options in moderation. You can also make your own low-sugar version.
Combination idea: Add your favorite keto berries for a simple dessert.


Don’t just eat your snacks. Drink them too.
These keto snack drinks are a great way to hydrate – and get nourishing fats and electrolytes in your diet.

35) Almond Milk

How it fits: Keep in your fridge for healthy fats you can drink at home.
For your health: Almond milk has heart-healthy monounsaturated fats. It’s also low-calorie and good for weight loss (assuming it’s unsweetened).
Best bet: Unsweetened varieties at the store. Or make your own with this delicious recipe.
Combination idea: Pour over sprouted almonds and pecans for a keto snack cereal.

36) Coconut Milk

There are populations in Asia that virtually live off coconuts (60+% of their calories). Drink it and you’ll see why:
Coconut milk is one the most nourishing keto snacks there is.
How it fits: Keep refrigerated in a mason jar for when you need a natural energy boost.
For your health: The fats in coconut milk – medium-chain triglycerides, or MCTs – convert to ketones better than any other fat. Ketones are the most efficient way to fuel your mind and body.
Best bet: Full-fat cans at the store. Limit added gums and stabilizers if you can.
Combination idea: Add cinnamon and nutmeg for a nutritious keto coconut horchata.

37) Bone Broth

Feeling achy? This healing broth could be for you.
Bone broth is made from animal bones slow simmered for 20+ hours with herbs and spices. The process collects collagen – a group of healing proteins essential for your health.
How it fits: Sip for an electrolyte and collagen protein boost.
For your health: Collagen has been shown to ease joint pain, reverse skin aging, and build lean muscle.
Best bet: Kettle & Fire is the gold standard. You can buy their broth on Amazon or at any Whole Foods (try the Mushroom Chicken). Or if you’ve got the time… you can make your own with this bone broth recipe.
Combination idea: Combine with veggies and coconut milk like in this Kettle & Fire tomato curry soup recipe.
Want more? Bulletproof-style lattes, like our instant, all-in-one Keto Coffee and Keto Matcha lattes are the perfect way to stay energized between meals – all while indulging in a delicious treat.

Bottom Line

With these 37 clean keto snacks to buy, you’ll never be caught without a healthy low-carb snack.
Whether you’re at-home…
Or traveling somewhere special…
Healthy keto snacking is yours to enjoy anytime, anywhere.
Which keto snack on the list is your favorite? Let us know in the comments!
Want even more delicious keto snacks you get right now? Check out these 27 best keto snacks you can buy on Amazon right now.
Happy snacking.
– Ben & Brandon


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Below you will find my Top Keto Walmart Grocery List Items. Walmart is available in almost every area of the US, and that means it is often the go-to grocery store for anyone on a keto diet. I hope this list helps make your keto journey easier to manage!

Top Keto Walmart Grocery List Items

Since I posted my Very Basic Keto Grocery List and Amazon Keto List, I thought that perhaps a list of Keto staples at Walmart might be helpful. I also run into ALDI sometimes (here is an ALDI keto grocery list), but with four kids I try to stick to one store per week. I took pics of many of the Keto food items at Walmart that find their way into my grocery cart each week. I know that inventory can vary from store to store, but this should give you an idea of what to look for when you are shopping. I narrowed my list down to the top 16, although clearly there are more items in my cart in the pic above. We mainly shop the perimeter of the store then add fresh produce and meats. My shopping trips are certainly much quicker now since we skip half of the store. There are tons of other keto items you can buy at Walmart, but these are the ones I use the most often.

1. Heavy Whipping Cream

Hello, heavy whipping cream, who knew I would use you every single day of my life. Heavy Whipping Cream was a new item I had never bought before Keto. Now, I use it each morning in place of creamer in my coffee as well as in many Keto desserts and meals.

Here are a couple of Keto recipes with heavy whipping cream:

  • Chocolate Mousse
  • Key Lime Mousse
  • The Best Ever Keto Friendly Lemon Pie
  • Everything But the Kitchen Sink Fat Bombs
  • Chicken with Mushroom Gravy
  • Cheesy Ranch Chicken & Broccoli

2. Cream Cheese

We go through quite a bit of cream cheese. I use it in many different desserts and sauces like Peanut Butter Fluff and Creamy Parmesan Pork Chops. I prefer to purchase the Philadelphia brand as it contains fewer ingredients and it has less carbs.

If it fits in your budget, grass-fed Kerrygold butter is best.

3. Nitrate Free Smoked Sausage

My hubby loves this nitrate free beef sausage. I use it in my BBQ Smoked Sausage & Cabbage one skillet meal.

4. Nitrate Free Bacon

Is it possible to buy too much bacon? I don’t think so. This brand and variety is our go-to bacon because it is nitrate-free. We may not be able to buy all of our meats grass-fed or everything organic, but we can take small steps where we can.

5. Deli Ham & Pepperoni

We have recently discovered deli pepperoni and may never go back to the prepackaged kind. I also buy either smoked ham or black forest deli ham each week to make Hot Ham & Cheese “Unwich” Casserole or Hot Ham & Cheese Roll-ups.

6. Organic Unsweetened Coconut

I would never have thought that I would love unsweetened coconut so much. This brand is my favorite since it is organic, priced right, and finely shaved. I add it to whipped cream with Lily’s Chocolate Chips and roasted pecans for a quick treat. Keto German Chocolate Bars are also delish with unsweetened coconut.

7. Keto Friendly Nuts

Walmart has a huge variety of nuts. Pecans and walnuts are my personal favorites.

8. Almond & Coconut Flour

Keto approved flours are very different than their white gluten filled fluffy counterparts. It does take some getting used to the texture when you first make the transition. I personally cook with coconut flour because my daughter is allergic to almonds, but many people bake with almond or a combination of the two.

9. Xanthan Gum

Xanthan Gum is a keto approved thickening agent for soups and sauces. It is also used in baking. I think this is a specialty item that isn’t available in all Walmart stores. If you can’t find it locally, Amazon offers a variety of options.

10. Keto Approved Sweeteners

I just started using Pyure liquid sweetener in my coffee. Amazon offers a vanilla flavored Pyure that might be yummy in coffee as well if you are missing flavors. They also carry a bag of Pyure sweetener that is a bakeable stevia blend (see arrow). You will want to avoid this particular product as it contains maltodextrin, which most avoid on a keto diet. All of the others are fine.

11. 100% Unsweetened Chocolate Bar

I don’t eat this by itself as it is too bitter, but when I shave it and add it to my Peanut Butter Fluff, it is delicious.

12. Sugar-Free Syrup

I checked all of the sugar-free syrups, and the Walmart brand was the only one that didn’t include aspartame. Instead, this one has sucralose, which many people avoid on a keto diet. However, it doesn’t stall me. If you are looking for a completely clean syrup, Lankanto makes a maple syrup sweetened with monk fruit that you can find on Amazon here. This is just one of the lower priced items I think is a great deal to have on your Walmart grocery list.

10. Organic Coconut Oil

Coconut Oil is a keto approved oil that is used in many different recipes.

11. Reduced-Sugar Ketchup

I’m so glad I don’t have to give up ketchup entirely. This is another one of those items that are up to each individual as it contains sucralose. But, I don’t eat it very often so it is okay with me.

12. Sugar-Free BBQ Sauce

This G Hughes sugar-free bbq has brought life to many of my recipes like BBQ Chicken & Bacon or Farmhouse BBQ Muffins. I would stick with the original flavor or hickory. This also contains sucralose.

13. Natural Peanut Butter

Some eat peanut butter on a ketogenic diet while others don’t. I belong to the camp that does. You always want to make sure that the only ingredients are peanuts and salt. Smucker’s Natural chunky is our personal favorite.

14. Frozen Riced Cauliflower

If I am making riced cauliflower, I promise it will never happen by hand. This busy momma does not have time for all the steps it would require to start with a head of fresh cauliflower. Thankfully, I don’t have to since riced cauliflower is available in the freezer section of the grocery store. It is easy to find and affordable so definitely a must on the Walmart grocery list.

15. Lower Carb Marinara Sauce

After looking at the nutritional information of many different marinara sauces at Walmart, I have found that these two have the least amount of carbs. The biggest difference is that one cost significantly less than the other.

16. Cheese Please!

Walmart is like the mothership when it comes to cheese. I love buying the cracker slices and deli slices to make Homemade Cheese Crackers. There are tons of different varieties.

Other Items Worth Mentioning:

Veggie Zucchini Spirals

I could get behind this product for busy nights.

I’ve never personally used avocado oil, but it is on the list of keto approved oils.

Organic Grass-fed Ghee is another item I haven’t tried but have seen mentioned in many Keto groups.

Bone Broth

I know bone broth has many health benefits but I haven’t tried it yet. I didn’t realize Walmart carried it.

Of course, these are not all of the keto items that Walmart stocks. I just wanted to make a quick list of some of my staple grocery items that I keep stocked. What would you add to this keto Walmart grocery list?

If you think you might be dealing with a weight loss stall, check out these 10 reasons that may be causing a stall.

Here is an Amazon Keto List for many items you won’t find in your local grocery store and fun snacks.

Don’t miss this free printable of the Very Best Basic Keto/Low Carb Grocery List.

Looking for ways to save money? Check out these 10 easy tips for eating Keto on a budget.

Don’t miss these keto/low carb snacks to help you stay on track.


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  • What Are Keto Fat Bombs?
  • 35 Delicious Keto Fat Bomb Recipes
  • 3 Health Benefits of Fat Bombs
  • 3 Fat Bomb Beginner Basics

Fat bombs are one of the most satisfying and convenient snacks you can make if you’re following a keto or low-carb diet.

If you’re looking for the best keto fat bomb recipes to satisfy your sweet tooth while staying in ketosis, you’ve come to the right place.

From pecan pie fudge to macadamia chocolate, these keto fat bomb recipes will satisfy your cravings while keeping you on the right track.

The answer to your sweet tooth. 17g of fat, 3g of net carbs, incredibly delicious.

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What Are Keto Fat Bombs?

Fat bombs are snacks made with high-fat ingredients such as coconut oil, almond butter, or cream cheese. They’re tasty and satisfying treats that provide a dose of healthy fats and few carbs to promote satiety. Even better, they can be savory or sweet.

35 Delicious Keto Fat Bomb Recipes

Enjoy this extensive list of fat bomb keto recipes. Most of them fall under the no-bake category, so they have the additional bonus of being super easy to make.

#1: Decadent Pecan Pie Fudge Bombs

If you are a fan of chocolate butter pecan pie, this fat bomb recipe was made just for you. It’s packed with coconut butter, cacao butter and pecans for the ultimate rich and velvety pecan fat bomb.


  • 1/2 cup coconut butter
  • 1/2 cup cacao butter
  • 2 pieces 100% cacao (or 1/4 cup sugar free chocolate chips)
  • 2 tablespoons grass fed butter
  • 2 tablespoons stevia, golden Lakanto, or keto-friendly sweetener of choice
  • 1 tablespoon cacao powder
  • 1/2 cup chopped pecans


  1. Add pecans to a small pot and toast under low heat for 3-5 minutes, just until lightly golden brown and fragrant. Remove from heat, let cool, and roughly chop. Set aside.
  2. Add remaining ingredients to pot and melt on low heat until smooth.
  3. Stir in chopped pecans.
  4. Adjust sweetener if needed.
  5. Remove from heat and pour into silicone molds.
  6. Place them in the freezer for 1-2 hours or until firm.

#2: Brain-Boosting Chocolate Coconut Fat Bombs

These brain-boosting chocolate coconut fat bombs are made with healthy ingredients such as coconut butter, coconut oil, Perfect Keto Nootropics, and shredded coconut to help enhance your cognitive function and satisfy your sweet tooth.

Here’s what you’ll need:

  • 2 cups of Lily’s Chocolate Chips
  • 2 cups of coconut butter
  • 2 tbsp coconut oil
  • 1 scoop Perfect Keto Nootropics
  • 1/2 cup shredded coconut
  • 1 cup coconut whipping cream
  • 1/2 cup Monk Fruit Sweetener
  1. Set out a muffin sheet — place paper muffin liners in a tray and set aside.
  2. In a large bowl, add the coconut whipping cream and monk fruit sweetener.
  3. Mix with a hand mixer on high for 30 seconds.
  4. Add in the melted coconut, melted coconut butter, and melted chocolate chips. Mix.
  5. Add in Perfect Keto Nootropics and shredded coconut. Continue mixing.
  6. When fully blended, pour mixture evenly into the muffin tray.
  7. Place in the refrigerator to chill for an hour or more.

#3: Melt-In-Your-Mouth Keto Mocha Fat Bombs

If you love nut butter and coffee, these fat bombs will be your happy place.

As the name implies, they will melt in your mouth, but not in your hands. Plus, they have espresso, so they’ll give you a shot of energy too.

  • 1/2 cup Perfect Keto Butter
  • 1/4 cup ghee (melted)
  • 1/4 cup heavy cream
  • 1 heaped tablespoon milk of choice
  • 2 shots of espresso
  • 1/4 cup stevia, Lakanto, or keto-friendly sweetener of choice
  • 1 teaspoon vanilla extract
  • pinch salt
  1. Add all ingredients into a high speed blender or small food processor.
  2. Mix on high until smooth and fluffy.
  3. Adjust sweetener to taste.
  4. Pour into desired molds.
  5. Freeze for 30 minutes or until firm.

#4: Easy Peasy Keto Butter Coconut Bites

This layered fat bomb is made with silky macadamia butter and it’s loaded with key nutrients, low in sugar, and sure to fit your keto goals. .

#5: Perfect Keto Mocha Fat Bombs

These mocha fat bombs have double the rocket boosters in them: MCT oil plus exogenous ketones.

Thanks to these satisfying ingredients and their delicious flavors, you may be able to finally break free of your coffee shop addiction and you’ll have a nice boost in energy, fats, and ketones while doing so. .

#6: 4-Ingredient Coconut Lemon Fat Bombs

These lemon coconut bites are packed with a tasty lemon and coconut flavor that will leave you feeling energized and ready to take on the day. They are made with Perfect Keto Greens Powder, coconut butter, and coconut oil.

#7: Zesty Lemon Microgreens Fat Bombs

These lemon microgreen fat bombs taste like you are indulging in a sweet island treat. They are perfect for the ketogenic diet because they are packed with healthy fats from coconut oil and chia seeds. .

#8: Pumpkin Spice Fat Bombs

You’ll be ready for fall all year long with this fat bomb recipe. It’s loaded with pureed pumpkin, a nutrient-dense veggie rich in vitamins and minerals. Plus, each bomb only has less than one gram of net carbs.

#9: Insanely Delicious Almond Joy Fat Bombs

This recipe is for anyone who loves snacking on candy bars. This yummy Almond Joy keto fat bomb helps you beat the cravings while still staying on track with keto. It tastes and looks just like an Almond Joy.

#10: Macadamia Nut Fat Bomb

If you’d rather pair your macadamia nuts with delicious chocolate, look no further than this match made in heaven. It looks just like chocolate bark but fits in with your other low-carb recipes.

#11: Keto MCT Matcha Fat Bombs

If you’re looking for energy but you don’t want coffee, try these keto matcha fat bombs. Packed with MCTs and raw cocoa butter, they will satisfy and energize you.

Matcha contains a cancer-fighting antioxidant known as epigallocatechin gallate (EGCG), which is widely recognized as one of the most powerful catechins (i.e., antioxidants). This makes these fat bombs an energizing, nutrient-filled powerhouse in every single bite. .

#12: Anti-Inflammatory MCT Fat Bomb

These colorful keto fat bombs are packed with incredible anti-inflammatory ingredients like turmeric. Turmeric is a root that combats inflammation and supercharges your brain and immunity. It’s also a great source of curcuminoids, which are powerful antioxidants that can help you fight off illness and disease. These bombs are also dairy-free. .

#13: Chocolate Sea Salt Peanut Butter Bites

These chocolate sea salt fat bombs are mouth-watering and help you stay in ketosis because they contain exogenous ketones. .

#14: Peaches & Cream Fat Bombs

These peaches and cream fat bombs are turned up a notch with a hit of exogenous ketones. They’re a good way to satisfy your fruit cravings without coming out of ketosis. They are made with frozen peaches and cream cheese. .

#15: Tropical Coconut Key Lime Pie Fat Bombs

With these coconut key lime fat bombs, you can enjoy all of the flavors of a classic key lime pie, minus the carbs. What you’ll need includes lime zest, coconut butter, collagen, and coconut flour. .

#16: White Chocolate Fat Bombs

These white chocolate fat bombs are the perfect combination of almond butter and cacao butter. You’ll only need a few to help you feel satisfied and full. .

#17: Dark Chocolate Fat Bombs

You know what you love about Reese’s peanut butter cups? Those flavors are mixed together to perfection in these dark chocolate fat bombs. .

#18: Almond Butter Fat Bombs

These almond butter fat bombs only require a handful of ingredients. They are some of the easiest ones to make, with about five minutes of total prep time. .

#19: Pecan Fudge Fat Bomb

Normal pecan pie may be off-limits on keto, but these pecan fudge fat bombs are the perfect treat. These taste best when you use an erythritol sweetener like Swerve. .

#20: Fudgy Macadamia Chocolate Fat Bombs

If you’re craving a fudgy brownie but don’t want to ruin your chances of reaching and maintaining ketosis, make a batch of these macadamia chocolate fat bombs and you won’t miss anything. .

#21: Pistachio Almond Fudge

These pistachio almond fat bombs, made with ingredients like chai spice and roasted almond butter, are completely different from traditional fudge — in a good way. Save time cutting them into bars by putting the mixture in a mini muffin tin. .

#22: N’Oatmeal Fudge Bars

Outsmart carbs by using hemp hearts instead of oats to create this N’Oatmeal fudge bar that’s part fat bomb and part tiny slice of heaven. It is named “N’Oatmeal” because there’s no sugar, no-bake, plus it’s gluten-free and paleo. .

#23: Mocha Latte Fat Bombs

Was your go-to Starbucks drink a mocha latte before keto? Instead of sipping on sugar and fake chemical ingredients, you can eat tasty healthy fats with the same mocha flavor in these fluffy latte fat bombs. .

#24: Peppermint Mocha Fat Bombs

Peppermint mocha lattes are another staple many people crave during the holidays. Fortunately, there’s a better version in these peppermint mocha fat bombs. They have two beautiful layers so they show off wonderfully. .

#25: Coconut and Cinnamon Fat Bombs

These coconut and cinnamon fat bombs look like little homemade doughnut bites but they have fewer carbs and sugar than the real thing. .

#26: Chocolate Coconut Fat Bombs

If you take the cinnamon out of the previous recipe and replace it with chocolate, you get these chocolate coconut fat bombs. Add some peppermint essential oil for a bright burst of flavor. .

#27: Blackberry Coconut Fat Bomb

These fat bombs pair blackberry with coconut for a unique flavor. If you want, you can use blueberries or strawberries instead. .

#28: Coconut Cacao Fat Bombs

If you think Almond Joys need a heavier coconut-to-chocolate ratio, these fat bombs are for you. They are stunningly black and white, so they are a fantastic choice to take to parties. .

#29: Lemon Macadamia Fat Bombs

These lemon macadamia fat bombs have a burst of fresh lemon and chunky macadamia nuts. They taste like a fun summertime treat. .

#30: Frozen Strawberry Fat Bombs

These frozen strawberry fat bombs are the berry treat you were looking for. Whip them for a light treat that melts in your mouth. .

#31: Salted Almond Bourbon Fat Bomb

The amount of booze in this salted almond bourbon fat bomb recipe is fairly negligible (read: you won’t be drunk or even close to it). They’re great for a fun adult treat. .

#32: Bacon and Eggs Fat Bombs

Similar to egg cups (i.e., scrambled eggs baked in a muffin tin), these bacon and egg fat bombs are a quick grab-and-go option for your busy mornings. All you need are eggs, butter, and mayo. Then wrap them in chopped bacon bits. .

#33: Salmon Fat Bombs

You can also eat fat bombs at lunch. These salmon fat bombs are delicious on lettuce or low-carb crackers like these flaxseed ones. .

#34: Mediterranean Fat Bombs

You can enjoy these Mediterranean-style fat bombs in the same way as the salmon fat bombs above. With sun-dried tomatoes and kalamata olives, you’ll feel transported to a serene Mediterranean dining experience in just one bite. .

#35: Cheesy Jalapeno Popper Fat Bombs

This fat bomb can also double as keto-friendly jalapeno poppers. The secret to making these is to use room-temperature cream cheese. They are easier to roll into balls. Don’t forget the sugar-free bacon. .

3 Health Benefits of Fat Bombs

These bite-sized treats and snacks taste great, but what are the health benefits of keto fat bombs? There are three main benefits to eating high-fat foods like these.

#1: Fat Bombs Boost Your Energy

Thanks to their macro makeup, fat bombs digest slower than other snacks like granola bars or homemade energy balls with carb-heavy foods like oats, dates, and honey.

Those don’t actually give you an energy boost; they give you an insulin spike and subsequent crash. And that leaves you wanting more sweet treats.

Fat bombs don’t this.

Since they’re mostly fat, keto fat bombs provide steady energy and help keep your blood sugar levels stable.

#2: Fat Bombs Can Help You Stick to Keto

Thanks to their macros, fat bombs are excellent for anyone following a low-carb or keto diet and those craving higher energy levels without increasing caffeine intake.

They’re also perfect if you’re struggling to stay under your carbs, which can be a monumental hurdle at the beginning of your keto lifestyle.

Since fat bombs are roughly 85-90% pure fat, you can snack on them when you’re hungry or slightly less energized without worrying about your carbs.

This extra dose of fat will help keep you fuller longer so you don’t reach for carb-hevay snacks.

#3: Fat Bombs Support Your Overall Health

Adding more healthy fats to your diet in the form of keto fat bombs helps improve your cholesterol ratio so you have more good (HDL) than bad (LDL) cholesterol.

They also help you absorb fat-soluble vitamins A, D, E, and K.

There’s enough research to support the numerous benefits of fat for your brain and body too.

So now that you have a better idea of how fat bombs support your overall health, you’re ready to learn how to make them yourself.

3 Fat Bomb Beginner Basics

Do you want to create your own unique fat bomb recipes? Maybe you want to make one that reminds you of cheesecake. Or perhaps there’s a dessert you are craving so you want to make it keto-friendly.

It’s pretty simple to make your own fat bombs. They all have three basic components:

  1. The base of healthy fat(s)
  2. Low-carb or sugar-free flavors and additions for taste
  3. Nutritional rocket boosters to make them even more powerful

Here’s the breakdown of each component. Once you master this, you’ll be able to make any kind of fat bomb you want.

#1: Pick Your Base

The best keto fat bomb base options include:

  • Coconut oil, coconut milk, and coconut cream (the solid part of a refrigerated can of coconut milk)
  • Almond butter
  • Grass-fed butter
  • Ghee (since this is mostly lactose and casein-free, especially if you get cultured ghee, it doesn’t present the same problems as other dairy products)
  • Cacao butter
  • Coconut butter
  • Avocado oil

Once you have your base, you’re ready to add some flavor.

#2: Pick Your Flavor

This is where fat bomb recipes get fun.

Let your creative hair down and think about what you enjoy most when it comes to flavor profiles — both salty and sweet.

Fat bombs can be used to combat non-keto-food cravings with keto-friendly alternatives.

Miss chocolate candy bars, pumpkin pie, or cookie dough?

You can recreate these flavors in fat bombs using keto-approved ingredients such as:

  • Cacao powder
  • Dark chocolate
  • Stevia-sweetened chocolate chips
  • Sugar-free extracts of vanilla, peppermint, orange, etc.
  • Pumpkin pie spice
  • Cinnamon

The same is also true if you want a savory fat bomb.

Add special ingredients like pancetta, fancy cheese or salmon to create decadent, fatty pick-me-ups.

The world of keto fat bomb flavors is as big as your own imagination.

With your base and flavor mapped out, it’s time to pump up your fat bombs with texture and extra nutrition.

#3: Pick Your Add-Ins

Adding energy powerhouses like MCT oil and protein powder to your keto fat bombs will help keep you energized. You can also add healthy bits of texture to your fat bombs by throwing in any of these ingredients:

  • Almonds
  • Macadamia nuts
  • Pecans
  • Walnuts
  • Cacao nibs
  • Chia seeds
  • Pumpkin seeds
  • Black sesame seeds
  • Shredded coconut

Try some vanilla MCT oil powder or keto-approved chocolate collagen with MCT oil.

One word of caution before moving on: Make sure to measure your serving of nuts per fat bomb to make sure you don’t go over your carb count as they can add up quickly.

When you put all three of these components together, you get glorious keto fat bombs.

Enjoy Keto Fat Bombs in Moderation

Just because you have keto-safe fat bombs available doesn’t mean you should eat five a day.

Depending on your macros, one or two is all you may need to ward off cravings. Anything more and you could sabotage your daily calorie goals, cause a stall in weight loss or gain weight. The bottom line: Practice moderation and avoid going overboard with fat bombs.

Keto snacks to buy

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